PPL Split - This workout plan divides your training into three main sessions:

• Push Day: chest, shoulders, and triceps.

• Pull Day: B and biceps.

• Leg Day: Works on quads, hamstrings, glutes and calves.(Legs B = Glutes day)

• HiiT(High-Intensity Interval Training): Short, intense bursts of exercise followed by brief recovery periods, perfect for improving cardio and burning fat.

Key Components of the programme

1. Progressive Overload

Gradually increasing the weight or reps over time to continually challenge your muscles to build.

2. Volume and Reps

Volume refers to the total number of sets and reps you do for each muscle group. For each workout, aim for 3-4 sets of each exercise. A good workout should really include around 18-24 total sets. Meaning you get a good workout which isn’t overkill. Reps For building muscle size (hypertrophy) you want to be working in around the 8-12 reps per set range. Most this plan works in sets of 8 reps. But it’s also beneficial to sometimes do exercises in other rep ranges

3. Exercise Selection and Order

This programme is designed with primary compound movements first, that work multiple or larger muscles.

4. HIIT Integration for fat loss & cardio.

This Aspire plan includes a HIIT workout every 4th sessions, after your strength workouts and before your rest day.

Tips for Success📈

Rest and Recovery - Make sure to have at least 1-2 rest days per week.

Active Recovery - On rest days, try engage in light activities like walking to keep your body moving and promote blood flow and calorie expenditure.

Consistency - Stick to your plan and be patient. Progress takes time, but with consistency, you'll see results.

Follow the Daily Habits - We have set a few daily habits to try achieve each day to make your results greater and help you practice creating.

Try hit 80% Coherance rating.

The programme will automatically give a percentage(%) of how much of the plan you complete.

The more of these you complete by following the plan.

The higher the Coherance %.

The better the Coherance %

The better your results will be.🔥

Tailoring the Plan - If there is any exercise you cannot do or do not have the equipment to perform. Try find a variation of it, use alternative weights, bodyweight, or even click on ‘choose alternative exercise’.

Listen to Your Body - If you feel overly fatigued or notice any pain, it’s okay to take an extra rest day and pick up when you feel back to normal.

By following this structured approach, you'll be able to maximise your strength gains, improve your cardiovascular fitness, burn fat and build muscle effectively. Keep challenging yourself. Stay consistent And I guarantee you will achieve incredible results!