High Frequency PPL
Push / Pull / Legs twice a week — each muscle group trained with 15–22 sets over two sessions. A compound strength set anchors each day; accessories complete the hypertrophy volume. The split used by the majority of modern evidence-based bodybuilders.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
High Frequency PPL — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Push A — Chest Emphasis
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×6–8+ AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:00 |
| Cable Fly Crossovers | 3×12–15 | 1:30 |
| Overhead Press (Barbell) | 3×8–10 | 2:00 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Skullcrusher (Barbell) | 3×10–12 | 1:30 |
Pull A — Back Width
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 4×6–8+ AMRAP | 3:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
| Bicep Curl (Dumbbell) | 3×10–12 | 1:15 |
| Hammer Curl (Dumbbell) | 3×10–12 | 1:15 |
Legs A — Quad Emphasis
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×6–8+ AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 2:00 |
| Leg Extension (Machine) | 3×12–15 | 1:15 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:00 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Standing Calf Raise | 4×10–15 | 1:00 |
Push B — Shoulder Emphasis
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×6–8+ AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:00 |
| Bench Press (Barbell) | 3×10–12 | 2:00 |
| Lateral Raise (Cable) | 4×15–20 | 1:00 |
| Rear Delt Reverse Fly (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Extension (Dumbbell) | 3×12–15 | 1:15 |
Pull B — Back Thickness
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×4–6+ AMRAP | 4:00 |
| Chin Up (Weighted) | 3×6–10+ AMRAP | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–12 | 1:15 |
| Rear Delt Reverse Fly (Machine) | 3×15–20 | 1:00 |
Legs B — Posterior Chain
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 4×8–10 | 2:00 |
| Hip Thrust (Barbell) | 3×10–12 | 2:00 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:00 |
| Leg Extension (Machine) | 3×12–15 | 1:15 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Standing Calf Raise | 4×10–15 | 1:00 |
Source: Evidence-based — Schoenfeld, Nuckols, Helms
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run High Frequency PPL in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
