Scientific PPL Routine

Scientific Push/Pull/Legs Routine

Primary Goals

• Build bigger legs
• Build a fuller chest (especially upper chest)
• Maintain back development
• Develop thicker, more visible abs

Training Philosophy

Prioritize exercise quality over exercise quantity.

Progress through better execution and progressive overload, not by constantly adding more exercises.

---

Weekly Schedule

Day	Workout
Monday	Push A
Tuesday	Pull A
Wednesday	Rest + Optional Zone 2 Cardio
Thursday	Legs A + Core
Friday	Push B
Saturday	Pull B
Sunday	Legs B + Core + Optional Zone 2

---

Push A — Upper Chest Priority

Exercise	Sets	Reps
Incline Dumbbell Press	4	6–8
Flat Machine Press	3	8–10
Low-to-High Cable Fly	3	12–15
Dumbbell Lateral Raise	4	12–20
Overhead Cable Triceps Extension	3	10–12

Keep 1–2 repetitions in reserve (RIR) on compound lifts.

---

Pull A — Strength & Width

Exercise	Sets	Reps
Weighted Pull-up	4	5–8
Chest-Supported Row	4	8–10
Face Pull	3	12–15
Incline Dumbbell Curl	3	10–12
Hammer Curl	2	12

Weighted pull-ups are performed only once weekly to reduce repetitive elbow and shoulder loading while maintaining strength.

---

Legs A — Quad Priority

Exercise	Sets	Reps
Front Squat	4	5–8
Hack Squat	4	8–10
Leg Extension	3	12–15
Standing Calf Raise	5	10–15

Core

Exercise	Sets	Reps	Primary Function
Cable Crunch	4	8–12	Loaded spinal flexion
Hanging Leg Raise*	3	8–12	Lower rectus / posterior pelvic tilt

*Initiate each repetition by curling the pelvis toward the rib cage. Avoid simply lifting the legs to 90°, as this shifts more work to the hip flexors.

Treat the cable crunch like any hypertrophy exercise.

Progressively overload it through increased load while maintaining full spinal flexion and control.

---

Push B — Chest Development

Exercise	Sets	Reps
Incline Barbell Press	4	6–8
Dumbbell Bench Press	3	8–10
Weighted Dips	3	8–10
Dumbbell Lateral Raise	4	15–20
Rope Pushdown	3	10–12

---

Pull B — Back Thickness

Exercise	Sets	Reps
Neutral-Grip Lat Pulldown	4	8–10
Seated Cable Row	4	8–12
Straight-Arm Pulldown	3	12–15
Reverse Pec Deck	3	12–15
EZ Bar Curl	3	10–12

Focus on driving the elbows rather than pulling with the hands.

Control every eccentric for 2–3 seconds.

---

Legs B — Posterior Chain

Exercise	Sets	Reps
Romanian Deadlift	4	6–8
Bulgarian Split Squat	3	8–10
Seated Leg Curl	4	10–12
Hip Thrust	3	8–10
Seated Calf Raise	5	12–15

Core

Exercise	Sets	Reps	Primary Function
Dragon Flag	3	5–8	Anti-extension
Pallof Press	2	12 / side	Anti-rotation
Cable Wood Chop*	2	12–15 / side	Dynamic rotation

*Alternate high-to-low and low-to-high every 4–6 weeks.

Dragon Flags and Ab Wheel Rollouts train the same primary function (anti-extension).

This routine intentionally keeps Dragon Flags and replaces the Ab Wheel with rotational work to improve movement diversity without increasing fatigue.

Avoid heavy weighted side bends if maintaining a narrower waist is an aesthetic priority.

---

Weekly Volume

Muscle Group	Weekly Sets
Chest	20
Lats	11
Mid Back	8
Side Delts	8
Rear Delts	6
Quads	18
Hamstrings	11
Glutes	10
Calves	10
Core	12

---

Progressive Overload

Use double progression.

1. Stay within the prescribed rep range.
2. Once every set reaches the upper rep limit with proper technique, increase the load.
3. Return to the lower end of the rep range.

Example:

Week	Incline Press
1	30 kg × 6,6,6,6
2	30 kg × 7,7,6,6
3	30 kg × 8,8,8,8
4	32.5 kg × 6,6,6,6

---

Core Progression

The abdominal muscles respond to progressive overload like every other skeletal muscle.

Treat core training as hypertrophy training—not endurance training.

Cable Crunch

• 4 × 8–12
• Add repetitions until all four sets reach 12 reps.
• Increase the weight and return to 8 reps.

Example:

50 kg × 8,8,8,8

↓

50 kg × 10,10,10,10

↓

50 kg × 12,12,12,12

↓

55 kg × 8,8,8,8

---

Hanging Leg Raise

Progression:

1. Bent-knee variation
2. Straight-leg variation
3. 1-second pause at the top
4. 2–3 second eccentric
5. Dumbbell between the feet or ankle weights

The movement finishes by posteriorly tilting the pelvis, not by simply raising the feet.

---

Dragon Flag

Progression:

1. Bent-leg Dragon Flag
2. Full Dragon Flag
3. Slow eccentric (3–5 seconds)
4. Weighted Dragon Flag

Maintain a neutral lumbar position throughout the movement.

Reduce the range of motion if spinal control is lost.

---

Weekly Core Volume

Function	Sets
Loaded spinal flexion	4
Lower rectus / posterior pelvic tilt	3
Anti-extension	3
Anti-rotation	2
Dynamic rotation	2

Total: 14 sets/week

Each movement has a unique purpose.

Volume is redistributed rather than increased, reducing functional redundancy while preserving recovery.

---

Cardio

• 2 × 25–35 min Zone 2
• Incline walking, cycling or rowing
• Preferably after Push/Pull sessions or on Wednesday
• Daily goal: 8,000–10,000 steps

Cardio supports cardiovascular health, work capacity and recovery without significantly interfering with hypertrophy when performed at moderate intensity.

---

Recovery

• Sleep: 7.5–9 hours/night
• Protein: 1.6–2.2 g/kg/day
• Small calorie surplus: 150–250 kcal/day
• Hydrate adequately

Recovery determines whether training produces adaptation. Poor sleep and insufficient calories reduce the quality of progressive overload.

---

Deload

Every 6–8 weeks (or earlier if performance declines for two consecutive weeks):

• Reduce training volume by ~50%.
• Maintain technique.
• Keep moderate loads (~80–90% of normal working weights).
• Resume normal training the following week.

Do not wait until pain develops before reducing fatigue.

---

Key Principles

• Prioritize quality over quantity.
• Substitute exercises rather than endlessly adding volume.
• Train with intent.
• Track every lift.
• Recover as seriously as you train.