💪 Gym: Push / Pull / Legs (PPL)

Follow the days in order. Rest days are part of the plan.

Push: 4×8 bench press · 4×10 shoulder press · 3×12 tricep pushdowns · 3×15 lateral raises
Pull: 4×8 deadlifts · 4×8 rows · 3×10 pull-ups · 3×12 curls
Legs: 4×10 squats · 4×12 leg press · 3×15 leg curls · 3×12 calf raises
Rest · repeat. Add 2.5kg when you hit all reps clean.

Start each session with 3-5 minutes of easy warm-up. Stop any exercise that causes sharp pain.