Feedback on my rotating 3–5 day PPL routine? Built for an inconsistent weekly schedule
I’ve been working on a PPL routine and wanted to get some feedback on the overall structure, volume, exercise selection, and whether there are any obvious gaps.
The main idea is that I can reliably train at least 3 days per week, but some weeks I can get in 4–5 sessions. Instead of resetting the routine every Monday, I just continue rotating through the workouts in order.
If I only train 3 days:
Week 1: Push A / Pull A / Legs A
Week 2: Push B / Pull B / Legs B
If I train 4–5 days, I simply continue through the rotation:
Push A → Pull A → Legs A → Push B → Pull B → Legs B → repeat
The goal is primarily hypertrophy/aesthetics with some strength progression on the bigger compounds. I also wanted enough exercise variation to hit muscles slightly differently without constantly changing the basic movement patterns.
Would love feedback on whether the volume/frequency makes sense, anything you would remove/add, or whether you think the A/B variations are unnecessary.
Also sharing it in case anyone else has a schedule where they can train anywhere from 3–5 days depending on the week.
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PUSH A
Barbell Bench Press — 4 x 5–8
Incline Dumbbell Press — 3 x 8–12
Seated Dumbbell Shoulder Press — 3 x 8–10
Cable Lateral Raise — 4 x 12–20
Cable Chest Fly — 2 x 12–15
Rope Triceps Pushdown — 3 x 10–15
Overhead Cable Triceps Extension — 2 x 12–15
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PULL A
Weighted Pull-Ups — 4 x 6–10
Chest-Supported Row — 4 x 8–12
Single-Arm Cable Lat Pulldown — 3 x 10–15
Reverse Pec Deck — 3 x 12–20
Incline Dumbbell Curl — 3 x 8–12
Cable Curl — 2 x 12–15
Face Pull — 2 x 15–20
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LEGS A
Barbell Squat — 4 x 5–8
Dumbbell Romanian Deadlift — 4 x 8–10
Seated Leg Curl — 3 x 10–15
Leg Extension — 3 x 12–15
Standing Calf Raise — 4 x 8–12
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B ROTATION
Rather than randomly swapping exercises, the B workouts use similar movement patterns with different variations.
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PUSH B
Incline Barbell Bench Press — 4 x 5–8
Machine Chest Press — 3 x 8–12
Machine Shoulder Press — 3 x 8–10
Dumbbell Lateral Raise — 4 x 12–20
Pec Deck — 2 x 12–15
EZ-Bar Skull Crusher — 3 x 8–12
Single-Arm Cable Triceps Extension — 2 x 12–15
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PULL B
Neutral-Grip Pulldown — 4 x 8–10
T-Bar Row — 4 x 8–12
Straight-Arm Pulldown — 3 x 12–15
Cable Rear-Delt Fly — 3 x 12–20
Preacher Curl — 3 x 8–12
Hammer Curl — 3 x 10–12
Shrugs — 2 x 12–15
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LEGS B
Machine Hack Squat — 4 x 8–10
Dumbbell Romanian Deadlift — 4 x 8–12
Lying Leg Curl — 3 x 10–15
Leg Press — 3 x 10–15
Seated Calf Raise — 4 x 12–15
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PROGRESSION
I generally use double progression within the listed rep ranges. Once I can hit the top of the range with good form across my sets, I increase the weight and build the reps back up.
Interested in thoughts on:
• Overall volume
• Whether anything is getting too much or too little work
• Exercise selection
• A/B exercise variation
• Whether this setup works well when training frequency varies between 3–5 days per week