Classic Push / Pull / Legs - Sample Training Week

Classic PPL - Balance, Frequency, and Progression The Classic PPL (Push / Pull / Legs) is a structured training system designed to balance training frequency, volume, and recovery while driving consistent strength and hypertrophy gains. This program emphasizes repeatable movement patterns, controlled execution, and intentional progression across the week. By training each major movement pattern multiple times, the Classic PPL allows lifters to accumulate quality volume while reinforcing technique and improving overall work capacity. Each session is focused, efficient, and purpose-driven. The structure promotes sustainable intensity, pushing hard when appropriate, pulling with control, and training legs with intent—while managing fatigue through intelligent exercise selection and RIR-based effort. What makes the Classic PPL different: • Push, Pull, and Legs structure for balanced weekly volume • Repeated exposure to key movements to improve skill and strength • Controlled tempos to increase time under tension and joint safety • RIR-based intensity to drive growth without unnecessary fatigue • Designed for long-term progression, not short-term burnout This sample week demonstrates the structure, flow, and training style of the Classic PPL system. The full program expands on this foundation with planned progression, volume management, and structured de-loads, delivered inside the Iron Stag app. Train with intent. Build strength that lasts.