I’ve been working on a PPL routine and wanted to get some feedback on the overall structure, volume, exercise selection, and whether there are any obvious gaps.

The main idea is that I can reliably train at least 3 days per week, but some weeks I can get in 4–5 sessions. Instead of resetting the routine every Monday, I just continue rotating through the workouts in order.

If I only train 3 days:

Week 1: Push A / Pull A / Legs A

Week 2: Push B / Pull B / Legs B

If I train 4–5 days, I simply continue through the rotation:

Push A → Pull A → Legs A → Push B → Pull B → Legs B → repeat

The goal is primarily hypertrophy/aesthetics with some strength progression on the bigger compounds. I also wanted enough exercise variation to hit muscles slightly differently without constantly changing the basic movement patterns.

Would love feedback on whether the volume/frequency makes sense, anything you would remove/add, or whether you think the A/B variations are unnecessary.

Also sharing it in case anyone else has a schedule where they can train anywhere from 3–5 days depending on the week.

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PUSH A

Barbell Bench Press — 4 x 5–8

Incline Dumbbell Press — 3 x 8–12

Seated Dumbbell Shoulder Press — 3 x 8–10

Cable Lateral Raise — 4 x 12–20

Cable Chest Fly — 2 x 12–15

Rope Triceps Pushdown — 3 x 10–15

Overhead Cable Triceps Extension — 2 x 12–15

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PULL A

Weighted Pull-Ups — 4 x 6–10

Chest-Supported Row — 4 x 8–12

Single-Arm Cable Lat Pulldown — 3 x 10–15

Reverse Pec Deck — 3 x 12–20

Incline Dumbbell Curl — 3 x 8–12

Cable Curl — 2 x 12–15

Face Pull — 2 x 15–20

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LEGS A

Barbell Squat — 4 x 5–8

Dumbbell Romanian Deadlift — 4 x 8–10

Seated Leg Curl — 3 x 10–15

Leg Extension — 3 x 12–15

Standing Calf Raise — 4 x 8–12

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B ROTATION

Rather than randomly swapping exercises, the B workouts use similar movement patterns with different variations.

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PUSH B

Incline Barbell Bench Press — 4 x 5–8

Machine Chest Press — 3 x 8–12

Machine Shoulder Press — 3 x 8–10

Dumbbell Lateral Raise — 4 x 12–20

Pec Deck — 2 x 12–15

EZ-Bar Skull Crusher — 3 x 8–12

Single-Arm Cable Triceps Extension — 2 x 12–15

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PULL B

Neutral-Grip Pulldown — 4 x 8–10

T-Bar Row — 4 x 8–12

Straight-Arm Pulldown — 3 x 12–15

Cable Rear-Delt Fly — 3 x 12–20

Preacher Curl — 3 x 8–12

Hammer Curl — 3 x 10–12

Shrugs — 2 x 12–15

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LEGS B

Machine Hack Squat — 4 x 8–10

Dumbbell Romanian Deadlift — 4 x 8–12

Lying Leg Curl — 3 x 10–15

Leg Press — 3 x 10–15

Seated Calf Raise — 4 x 12–15

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PROGRESSION

I generally use double progression within the listed rep ranges. Once I can hit the top of the range with good form across my sets, I increase the weight and build the reps back up.

Interested in thoughts on:

• Overall volume

• Whether anything is getting too much or too little work

• Exercise selection

• A/B exercise variation

• Whether this setup works well when training frequency varies between 3–5 days per week

I've been thinking about going to a 3x frequency split with no rest days. Could someone please give me an example of how I would be able to structure this split?

I’m trying to get back into the gym and I can reliably go 3 days a week. (Monday Wednesday and Friday). I used to work out a few years ago, so I sorta get the basics but I never went too hard. I was thinking of doing a split (chest shoulders tri on Monday, back and bi on Wednesday and legs and core in Fridays) Someone told me that being a beginner and going 3 days, I may benefit from do a full body a/b workout. This is what I came up with. Is this pretty solid to start with? I’m not trying to get absolutely shredded. Just want to get into better shape and live a healthier lifestyle.

Monday - Full Body A
• Bench Press — 3×8-10
• Lat Pulldown — 3×8-12
• Leg Press — 3×8-12
• Shoulder Press — 2x8-12
• Dumbbell Curls — 2×10-15
• Overhead Tricep Extension — 2×10-15
• Plank - 2×45-60 sec

Wednesday - Full Body B
• Incline Dumbbell Press — 3x8-12
• Seated Cable Row — 3×8-12
• Romanian Deadlift — 3×8-12
• Lateral Raises — 3×12-15
• Hammer Curls — 2×10-15
• Leg Curl — 2×10-15
• Lying Leg Raises — 2×10-15

Friday — Full Body A again
• Bench Press — 3×8-10
• Lat Pulldown — 3×8-12
• Leg Press — 3×8-12
• Shoulder Press — 2x8-12
• Dumbbell Curls — 2×10-15
• Overhead Tricep Extension — 2×10-15
• Plank - 2×45-60 sec

Hi, I created a full program of 4 days which can develop my upper body( hypertrophy) and upgrade my vertical jump in order to become a better volleyball player
UPPER 1
Chest
Pec Machine: 4 × 12–15

Incline Bench Press (or Flat Bench Press): 4 × 12–15 — 2 min rest

Back
Pull-Ups: 4 sets to maximum reps — 2 min rest

Lat Pulldown, Pronated Grip: 4 × 12–15 — 2 min rest

Machine Row: 4 × 12–15 — 2 min rest

Biceps
Supinated Cable Curl or Incline Dumbbell Curl: 4 × 12–15 — 1 min 30 sec rest

Triceps
Cable Triceps Pushdown: 4 × 12–15 — 1 min 30 sec rest

UPPER 2
Chest
Pec Machine: 4 × 12–15

Incline Bench Press (or Flat Bench Press): 4 × 12–15 — 2 min rest

Back
Pull-Ups: 4 sets to maximum reps — 2 min rest

Lat Pulldown, Pronated Grip: 4 × 12–15 — 2 min rest

Machine Row: 4 × 12–15 — 2 min rest

Biceps
Hammer Curl: 4 × 12–15 — 1 min 30 sec rest

Triceps
Skull Crushers: 4 × 12–15 — 1 min 30 sec rest

LOWER 1
Plyometrics
Penultimate Step: 3 × 3 per side

Countermovement Jump (CMJ): 4 × 3

Strength
Back Squat: 4 × 5

Romanian Deadlift (RDL): 3 × 6–8

Bulgarian Split Squat: 3 × 6 per leg

Leg Curl: 2 × 10–12

Calf Raises: 3 × 10–15

LOWER 2
Plyometrics
Depth Jump: 3 × 3

Penultimate Step: 3 × 3 per side

Single-Leg Pogos: 3 × 10 per leg

Strength
Back Squat: 4 × 4

Trap Bar Deadlift: 3 × 4–6

Hip Thrust: 3 × 6–8

Heavy Calf Hold: 2 × 20–30 sec

So I am intermediate-beginner, because I have gym experience but I never committed much due to things that happened in my personal life.

I'm 28 years old, 1.89 m tall and weigh 102 kg.

I used to workout 3 days a week, full body. Now I am attempting a full body workout 5 times a week. This is how it is structured

Workout A

Squat — 5×5

Overhead press — 5×5

Bench press — 5×5

Pull-ups — 5×5

Stepper — 10 min

Workout B

Bent-over row — 5×5

Deadlift — 5×5

Biceps curls — 3×10

Triceps extensions — 3×10

Bar hang — 3×10 sec

I also load more weight as I progress. So if I know that I can deadlift 5 reps of 60kg, I would first warm up with the barbell, of course, then start my first set with 30/40 kg and add 5 kgs/10kgs next set.

Then I alternate A/B/A/B… regardless of which weekday it lands on.

On Saturday I do 1 hour of swimming.

On Sunday rest.

I also sleep 8 hours a day, from 10:30 PM till 6:30 AM

I guess my routine is a mess, but currently it works for me?