u/Gloomy_Ad1082

Monday - push
Tuesday - Pull
Wednesday - Legs
Thursday - Rest (Yoga or a long walk)
Friday - Upper
Saturday - Lower
Sunday - Rest (Long walk)

PPL - 3 sets 8-10 reps (moderate weight)
UL - 2 sets 6-8reps (heavier weight)

I try to add atleast 5kgs on my workouts every week for progressive overload.

Also im looking for friends on Hevy so add me if you want :)