Bench & Bell High-Rep PPL

High-rep push/pull four days a week — joint-friendly loads, a pancake cooldown every session.

Pull · Push · Legs · rest, A then B — an 8-day cycle where every muscle is trained twice, pull leads each block so the back is fresh for rows and pull-ups, and a full rest day follows every leg day. Every lift is four sets of 15–25 reps at light loads with short rests: 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 just over 30 minutes of lifting and close with a pancake block every single day — the folds and the goal pancake hold after pull days, an active straddle block after push 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.