Screenshot
Health
Gym plan — PPL split for the quarter
Push/Pull/Legs 4x/week: Monday Push, Tuesday Pull, Thursday Legs, Saturday Push + core. 8-12 rep range for hypertrophy; 0-2 RIR. Progression: add 2.5lb weekly on compounds until pause, then deload. Track in Strong app. Rogue plates & knockoff adjustable dumbbells from FB marketplace check out fine.