Workout Program
Tay's Strengthening Program organizes workouts using a Push-Pull-Legs (PPL) split, which is ideal for building balanced strength and muscle growth. Push days target the chest, shoulders, and triceps with exercises like bench press, overhead press, and tricep dips. Pull days focus on the back and biceps, including rows, pull-ups, and curls. Leg days cover the lower body with squats, deadlifts, lunges, and glute bridges. This structure allows each muscle group to recover while keeping training frequency high, making it perfect for beginners and intermediate lifters alike. The PPL system encourages progressive overload, proper form, and sustainable strength gains while preventing overtraining and muscle imbalances.
Each exercise in the PPL program is performed with 3 to 4 sets of 8 to 12 reps for hypertrophy or 4 to 5 sets of 4 to 6 reps for strength-focused lifts. Accessory movements, such as lateral raises or face pulls, can use 2 or 3 sets of 12 to 15 reps. Rest periods range from 60 to 90 seconds for isolation exercises and 90 to 120 seconds for compound lifts. Every week, the goal is to slightly increase weight, reps, or sets, ensuring steady progression. With this structure, trainees can improve muscle endurance, increase overall strength, and follow a clear, organized plan that supports long-term results.