You don’t need a 6-day PPL split. You don’t need to “confuse your muscles.” You need consistency and progressive overload. That’s it.

The Plan: 3 Days Per Week

Day A: Push

• Push-ups: 3 sets of 8-12
• Overhead press: 3 sets of 8-10
• Dips (or bench dips): 2 sets of max reps

Day B: Pull

• Pull-ups (or assisted pull-ups): 3 sets of 5-8
• Dumbbell rows: 3 sets of 8-12
• Bicep curls: 2 sets of 12

Day C: Legs

• Squats: 3 sets of 8-12
• Walking lunges: 3 sets of 10 each leg
• Calf raises: 3 sets of 15

The Rules

1. Rest 1-2 minutes between sets — don’t rush, but don’t scroll Instagram for 5 minutes either
2. Increase weight when you can complete all sets at the top of the rep range — this is progressive overload, the only thing that actually matters
3. Sleep 7-8 hours — your muscles grow during sleep, not during the workout
4. Be consistent — three mediocre workouts per week beat one “perfect” workout

What About Cardio?

Walk 30 minutes a day. Seriously. That’s enough for health. If you want to do more, great — but walking is underrated.