[Thomas]

Hi mate

I like the PPL R UL R splits. This is obviously a variant

The absolute volume will come down to what you can and can’t progress, you should have some gauge on that from the PPL split you’ve been running – enough to make a sensible start point.

The split in principle is sound though.

Thanks, Rich. Seen PPL UL before but wasn’t sure if Lower Back loading in Pull before Legs was the best decision there. In your experience, how did you set up/what considerations did you have for the PPL R UL R split?

[Thomas]

Push being 2 sleeps away from each other would mean you’re asking for FBEOD recovery demand whilst applying U/L volume. I’d space your push work apart if possible or just do 1 set of each movement on your Upper. First few sessions may go well, but I think you’ll start runners by into a wall at some point.

Any reason you opted to do Legs before Push? Do you normally do this and how did it go if so?

Thanks – makes sense. Legs before Push was to give one day between Legs and a Lower-back Loading Pull session since I’ve had a previous low back injury. This was my way of mitigating some risk within the split design itself. I’ve done the sequence of LPP in the past and it didn’t hinder progression on Push.

[Thomas]

Hi Thomas,

What are your actual goals? how long have you been training?

Personally this plan looks like AI created like chat gpt style. If you let us know where you are in your journey and what your goals are we can help make this more personal

Hi Kam,

I swear this is a byproduct of me trying to apply JP’s Educational series along with my own experience and needs – no ChatGPT was used in the making of this!

Training history: ~4 years of serious training, having gone through multiple phases of Pushes/Cuts to improve body composition. Most recently I did a cut over the last 18 months where I went from 93.1kg to 73.4kg in order to really reset things. I am currently around 76kg and rebuilding from there. No anabolics are involved – doing this naturally.

Goal for foreseeable future: build muscle and gain weight much more conservatively (0.3-0.4kg/week) vs past attempts and with as long a runway as possible. I am not at a stage where I need to specialize, I am just trying to continue to build and am looking to create a split schedule with the consideration of work and travel. My experience with PPL and the rotating split has been educational in the sense of understanding my volume tolerances and finding something really enjoyable but it is not sustainable/practical for my lifestyle at the moment.

Hope that helps! Let me know if you need more info!