🚀 Ashok's Master PPL Split: The 3-Part Muscle Plan
- Location: Planet Fitness (Little Elm, TX)
- Goal: Lean & Chiseled Definition
- Daily Target: 1,890 kcal | High Protein Focus
📅 Weekly Schedule
- Monday: Push (Chest, Shoulders, Triceps)
- Tuesday: Pull (Back, Biceps, Rear Delts)
- Wednesday: Legs & Core
- Thursday: Push (Chest, Shoulders, Triceps)
- Friday: Pull (Back, Biceps, Rear Delts)
- Saturday: Legs & Core
- Sunday: HOLIDAY / REST
🔥 Phase 1: Warm-Up (Daily)
- Treadmill: 5 Mins Brisk Walk (3.0 Speed / 3% Incline)
- Arm Circles: 15 Reps (Forward and Backward)
- Bodyweight Squats: 15 Reps
- Frankenstein Marches: 15 Reps
🌬️ Breathing & Tempo Technique
- The "1-2-3" Rule: Count 3 seconds while lowering weights to stop shaking and build lean density.
- Exhale on Effort: Always exhale during the "hard" part of the lift (pushing or pulling) and inhale during the "easy" part.
💪 Workout 1: PUSH (Chest, Shoulders, Triceps)
Focus: Hitting every head of the pushing muscles for a "3D" look
| Muscle Group | Part (Head) | Exercise | Sets x Reps |
|---|---|---|---|
| Chest | Upper | Incline Machine Press | 3 x 12 |
| Chest | Middle | Flat Chest Press Machine | 3 x 12 |
| Chest | Lower | High-to-Low Cable Flyes | 3 x 15 |
| Shoulder | Front | Shoulder Press Machine | 3 x 12 |
| Shoulder | Side | DB Lateral Raise | 3 x 15 |
| Shoulder | Rear | Face Pulls (Rope) | 3 x 15 |
| Tricep | Long Head | Overhead Rope Extension | 3 x 12 |
| Tricep | Lateral | Rope Cable Pushdown | 3 x 12 |
| Tricep | Medial | Reverse Grip Pushdown | 3 x 12 |
🚣 Workout 2: PULL (Back, Biceps, Forearms)
Focus: Width, thickness, and arm peaks
| Muscle Group | Part (Head) | Exercise | Sets x Reps |
|---|---|---|---|
| Back | Width | Lat Pulldown (Long Bar/Wide) | 3 x 12 |
| Back | Thickness | Seated Row (Medium Bar) | 3 x 12 |
| Back | Lower | Back Extension Machine | 3 x 12 |
| Bicep | Short Head | Bicep Machine Curls | 3 x 12 |
| Bicep | Long Head | Incline Dumbbell Curls | 3 x 12 |
| Bicep | Brachialis | Hammer Curls | 3 x 12 |
🦵 Workout 3: LEGS & CORE
Focus: Lower body foundation and abdominal definition
| Muscle Group | Part | Exercise | Sets x Reps |
|---|---|---|---|
| Quads | Front | Leg Extension Machine | 3 x 15 |
| Hamstrings | Back | Seated Leg Curl | 3 x 12 |
| Glutes | Overall | Leg Press (High Foot Placement) | 3 x 12 |
| Calves | Lower Leg | Calf Raise (on Leg Press) | 4 x 15 |
| Abs | Lower | Captain’s Chair (Leg Raise) | 3 x 15 |
| Abs | Upper | Ab Crunch Machine | 3 x 15 |
🍱 High-Protein Meal Plan (1,890 kcal)
- Pre-Workout: Coffee + 1/2 Scoop Protein + Water
- Post-Workout: Oats + 1 Scoop Protein + Berries
- Lunch: 150g Grilled Chicken + 1/2 cup Brown Rice + Broccoli
- Evening: 50g Soya Chunks (boiled/sautéed)
- Dinner: 150g Chicken or Fish + Large Green Salad
- Daily Rule: 1 whole egg + 3 egg whites
🧪 Supplement & Habit Rules
- Creatine: Take 3–5g daily
- Hydration: Drink 3–4 Liters of water daily
- The "1-2-3" Rule: Count 3s while lowering weights to stop shaking and build lean density