This Push Pull Legs program is for the people who want to train or can train 6 days a week. Push Day 1 - Monday Pull Day 1 - Tuesday Leg Day 2 - Wednesday Push Day 2 - Thursday Pull Day 2 - Friday Leg Day 2 - Saturday We will train the lateral head aka the side delt with legs and not on push day, because you of that we can give more volume to the triceps. Training 6 days a week can hinder your performance because you get little to no rest, That's why this program is low - medium volume. How To Warm Up? - I generally recommend three pyramid sets for most compound exercises. 1st Warm Up Set :- 8 Reps With Empty Barbell 2nd Warm Up Set :- 4 Reps with 50% of the target working weight. 3rd Warm Up Set :- 3 Reps with 75% of the target working weight. *NOTE* :- Some exercises may require more or less warm up sets. RPE (Rate of perceived exertion) Rate of perceived exertion (RPE) is used to measure how hard your body works during physical activity. It runs from 0–10, using numbers to rate how much effort an activity takes. In this context RPE 10 Means You can't do another rep (0 reps left in the tank) RPE 9 means 1 rep left in the tank RPE 8 means 2 reps left in the tank And so on. In this program we'll mostly train between RPE 8 - RPE 10 because we'll use low to medium volume. Make sure to have a clean diet which contains a sufficient amount of protein, carbs, fats and other Micro-nutrients e.t.c. (It's better to ask a trainer and a medical professional before making any changes to your training routine or diet)