Bench & Bell High-Rep PPL

High-rep push/pull/legs — three days on, one off — with a pancake block every session.

Push · Pull · Legs · rest, A then B — an 8-day cycle where every muscle is trained twice and a full rest day follows every leg day. Every lift is four sets of 15–25 reps at light loads, with enough rest between sets (about 90 seconds on the big lifts, 45–60 on the small ones) to catch your breath and hit every rep: the high-rep, low-load recipe that builds muscle while keeping tendons and joints happy, so nothing in the plan asks for a heavy top set. Sessions run about 45 minutes of lifting and close with a pancake block every single day — an active straddle block after push days, the folds and the goal pancake hold after pull days, and a gentle passive stretch after leg days — so the adductors and hamstrings get worked six days out of eight. The bench does double duty for pressing, rowing and hip thrusts.

6 workouts. Pick a day to start — each plays with the routine's music and backgrounds.