How to Progress Your Push-Pull-Legs Routine for Continued Gains
Last week, I shared a balanced Push-Pull-Legs sample week that gave you close to 10 sets per muscle group — a great starting point for beginners.
But what happens once that workout starts to feel easier?
The key is progression — gradually making your training more challenging so your body keeps adapting.
1. Increase the Weight Gradually
The simplest way to progress is to add a little more weight to your lifts over time.
Aim for 1–2 kg increases on upper body lifts.
2–5 kg increases on lower body lifts. If you can complete the top end of the rep range with good form, it’s time to go heavier.
2. Add Extra Reps
If adding weight isn’t possible (maybe the dumbbells jump up in big increments), add reps instead.
Example: If you’ve been doing 3 sets of 10, try 3 sets of 11–12 before increasing the weight.
3. Add a Set (Carefully)
Your original plan gave each muscle group around 10 sets per week.
If you’re recovering well — no lingering soreness, energy is good — add 1 extra set for a muscle group you want to prioritise.
Example:
Add an extra set of Incline Dumbbell Press for chest.
Add an extra set of Dumbbell Curls for biceps.
4. Swap to Harder Exercise Variations
Changing an exercise to a more challenging variation can spark new progress:
Push Day: Swap Incline Dumbbell Press for Incline Barbell Press
Pull Day: Swap Lat Pulldown for Pull-Ups
Leg Day: Swap Goblet Squat for Barbell Front Squat
5. Move Towards a 4–6 Day Split
If you’ve been doing PPL three times per week for a while, you could try:
PPL twice a week (6 sessions total)
Upper/Lower split
Push-Pull-Legs-Upper-Lower for 5 days a week
This increases your total training volume while keeping recovery balanced.
Key Takeaways
Progress slowly — one change at a time
Keep good form as your top priority
Listen to your body — more is not always better