Three or six PPL days: choose by schedule
| Option | Week | Fits when | Risk |
|---|---|---|---|
| 3-day PPL | Mon Push · Wed Pull · Fri Legs | You want one rotation and ample rest | Each pattern waits a week |
| 6-day PPL | Push · Pull · Legs · Push · Pull · Legs · rest | You tolerate two rotations and short sessions | Volume doubles if copied without adjustment |
| Continuous rotation | P-P-L across available dates | Your days change | The calendar week stops being the unit |
Frequency can distribute volume, but its independent effect on hypertrophy appears small or uncertain when volume is equated. Six days are not automatically better than three: divide the weekly work you can sustain instead of multiplying a complete three-day PPL by two.
PPL template and overlap map
| Push | Pull | Legs |
|---|---|---|
| Horizontal press · 3×6–10 | Row · 3×6–10 | Squat or leg press · 3×6–10 |
| Vertical press · 2×8–12 | Pulldown · 2×8–12 | Hip hinge · 2×6–10 |
| Lateral raise · 2×12–20 | Rear deltoid · 2×12–20 | Leg curl · 2×10–15 |
| Triceps · 2×10–15 | Biceps · 2×10–15 | Calf · 2×10–15 |
| Primary work | Shared work | Question |
|---|---|---|
| Chest press | Triceps and front deltoid | Does the accessory serve a priority or repeat fatigue? |
| Vertical press | Triceps | Does elbow performance hold? |
| Rows and pulldowns | Biceps and rear deltoid | Does grip or arm limit first? |
| Squat and hinge | Several leg muscles | Does the second rotation preserve quality? |
The numbers are a template to edit, not a universal prescription. For six days, begin by distributing roughly the same weekly volume across two sessions rather than repeating the whole table twice. More sets can add hypertrophy at group level, with diminishing returns and variable individual response.
Progression and effort without false precision
- Set ranges
Use a window per exercise and a repeatable range-of-motion standard.
- Log reserve
Begin with an editorial target of 2–3 RIR for most sets, not an exact physiological threshold.
- Add repetitions
Keep load until the top is reached with planned standard and RIR.
- Add load
Use the smallest increment and return lower; do not change volume simultaneously.
| Pattern | Decision |
|---|---|
| More reps with the same standard | Continue progression |
| Drop only in the second rotation | Reduce per-session sets or review rest |
| RIR repeatedly lower than planned | Hold or reduce load before adding |
| Two weeks without a valid comparison | Fix logging before redesigning |
The proximity-to-failure meta-regression suggests training closer may relate to hypertrophy, but the exact shape and optimal RIR remain unresolved. The editorial range keeps reserve for comparison and second-rotation management; it is not a demonstrated cutoff.
Missed session, useful reference and next step
| Situation | Do | Avoid |
|---|---|---|
| You miss Pull | Resume Pull in the next slot | Adding all pulls to Legs |
| Only two sessions fit | Continue the rotation next week | Always restarting at Push |
| You miss several days | Lower expectations and resume sequence | Doubling volume to catch the calendar |
| You need five fixed days | Use the hybrid 5-day week | Forcing six sessions |
Interrupted week
Monday Push, Wednesday Pull and Friday missed. Next Monday is Legs, not Push. Every pattern gets its turn and the calendar does not turn forgetfulness into a permanent priority.
BUSTAFIT lets you create the PPL and log load, repetitions, RIR, the last reference and history on iPhone. That continuity helps resume the correct session and compare exercises. The app does not design or reorder PPL, calculate overlap or automatically detect fatigue.