The PPL Split

In the summer of 2024, I started following a Push-Pull-Legs (PPL) split. Typically, I would work three days in a row, rest on the fourth and then repeat the cycle with slight variations. Each day of the split had a primary movement and a series of secondary or assistance movements. The push day primary movement might be bench press in the first 3-day cycle and overhead press in the second. The deadlift was the primary movement of the pull workout and squats the primary leg movement.

I added a slight twist to the workout, as I wanted to prioritize biceps and triceps. At the beginning of each push and pull workout, I would do 6-12 sets of isolation movements for the triceps and biceps. For example, push day would start with 4 sets of cable triceps extensions (rope) followed by 3 sets of triceps pressdowns followed by 3 sets of skullcrushers. Then I would move to the bench press or overhead press. Weighted dips were included in every push workout, and I would often finish up with three sets of triceps isolation work.

Pull day would start with 4-6 sets of incline dumbbell curls followed by 4 sets of preacher curls followed by three sets of hammer curls. Then the primary pull workout would begin with chin-ups, bent-over row, pull-downs, seated row, etc.

This strategy paid off by noticeably increasing my arm size. Unfortunately, no, I did not measure my arms before starting or after having followed this plan for several months, but I know it worked mainly because people have commented on my arm size.

A typical push workout would look like this:

Skullcrusher

1 59 15
2 110 10
3 110 10
4 110 8
5 110 8

Dumbbell Triceps Extension

1 25 12
2 35 8
3 35 8
4 35 8
5 35 8

Overhead Press

1 67 10
2 89 10
3 110 8
4 121 5
5 126 3
6 121 4
7 121 4
8 110 5
9 89 8

Seated Dumbbell Press

1 25 12
2 35 10
3 35 10
4 35 10

Dumbbell Side Lateral

1 15 12
2 15 12
3 15 10
4 15 10

Cable Triceps Extension

1 66 3
2 55 5
3 55 5
4 44 8
5 44 8

Chest-Supported Face Pull

1 66 8
2 66 8
3 66 8
4 66 8

And the pull workout:

Rope Hammer Curl

1 55 12
2 55 12
3 55 12
4 55 12
5 55 12

Hammer Curl

1 35 5
2 25 12
3 25 12
4 25 12
5 25 12

Chin-up

1 200 4
2 200 3
3 200 4
4 200 3

Incline Dumbbell Curl

1 25 12
2 25 12
3 25 12
4 25 12

Pull-down

1 110 12
2 110 10
3 110 10
4 110 12

Zottman Curl

1 20 10
2 20 10
3 20 10
4 20 10

Reverse Grip Curl

1 20 10
2 20 10
3 20 10
4 20 10

Dumbbell Curl

1 35 6
2 35 6
3 35 6
4 35 6

And the leg workout:

Leg extension

1 170 5
2 180 5
3 200 5
4 230 5
5 230 5

Squat

1 135 5
2 155 5
3 175 5
4 200 5
5 200 5
6 200 5

Goblet Squat

1 50 8
2 50 8
3 50 8
4 50 8

The last several months working out at Planet Fitness, I've followed a similar plan with significant variations. I have been increased the intensity in the last couple of workouts, lifting heavy with weights at which I can do no more than 5 reps, even on the isolation movements. After increasing the intensity, I've also decreased to 3 sets in the primary, compound movements.

On push day I start with 4 sets each of triceps pressdowns and rope triceps extensions followed by incline bench press on the Smith machine, weighted dips, incline dumbbell press and finishing up with skullcrushers and dumbbell triceps extentions.

Pull day starts with 4-6 sets of incline dumbbell curls and 4 sets seated hammer curls followed by 3-4 sets of deadlifts 5x275, 4 sets of shrugs 5x200, 4 sets of bent-over row 5x165, 4 sets of chin-ups, 4 sets of reverse-grip pulldowns 5x190, and 4 sets of seated row 5x175.

Leg day starts with 4-6 sets of leg extensions at 200-235 followed by Smith machine squats 5 sets of 5 at 175; leg press 5 sets of 5 at 450; hack squats 4 sets of 8 at 115.