The week

#The split

Wait — that is 2× per muscle, not 3×. The third exposure comes from the overlap, and this is the design detail that matters:

• Chest and triceps: direct on both Push days, indirect on Pull B (dips/close-grip work)
• Back and biceps: direct on both Pull days, indirect on Push B (pullovers)
• Delts: direct on both Push days plus rear delts on both Pull days — genuinely 4× for the medial and posterior heads, which tolerate it
• Quads/hams/glutes: direct on both Leg days, plus the specialisation slot

For a true 3× on everything, the alternative is:

Six days, each muscle exactly 3×, 4–5 sets each time. This is the version to run if you are unsure — it distributes fatigue more evenly and is easier to autoregulate.

PPL suits you better if you like longer sessions on fewer muscles and want the specialisation block to slot in cleanly.

#The rules

Sunday is off. Actually off. Not "active recovery" that turns into a session. The whole structure depends on one full clearance day.

Never move a session to make two consecutive days on the same muscle. If you miss Wednesday, skip it — do not stack Legs A onto Thursday.

Sessions run 60–75 minutes. If yours are running 90+, your rest periods have drifted or you are adding exercises. Neither is progress.

#Cardio

Two sessions weekly, both low-volume high-intensity: 4×4 minutes or 30/15s, 25 minutes including warm-up. Put them after lifting on Push days, or on Sunday.

Not long steady-state. Prolonged endurance work activates AMPK, which phosphorylates TSC2 and Raptor and inhibits mTORC1 — the same switch that builds an aerobic engine suppresses the anabolic signal. At this volume you cannot afford the interference. Walk as much as you like; that does not count.