Bench & Bell PPL

Push/pull/legs with a bench, pull-ups, and a pancake-mobility day every block.

Push · Pull · Legs · rest, A then B — an 8-day cycle where every muscle is trained twice and no session is a full yoga day. Instead, the pancake-fold progression rides every workout: push days close with an active straddle block (horse stance, straddle good-mornings, leg lifts, hovers, PNF), pull days close with the folds (side bends, half pancake, PNF, and the goal pancake hold), and leg days finish with a gentle three-minute stretch since the hamstrings and adductors were just loaded. Roughly eight extra minutes a session buys the same flexibility work the old yoga days carried — every day, on a lifting schedule. Sessions run roughly 30–35 minutes: loads stay in the 6–15 rep hypertrophy range, the big compounds keep their full rests (the time box comes from trimmed volume, not rushed sets), and every upper-body day closes with one light shoulder-health movement. Pull-ups feature on both pull days, and the bench works six ways — flat and incline pressing, flyes, chest-supported and one-arm rows, Bulgarian split squats and hip thrusts. Designed for the lifter past 40 who wants to build muscle without grinding recovery into the ground.

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