WHAT IS PUSH PULL LEGS?
The Push/Pull/Legs split has produced more elite physiques than any other training methodology in history — and for good reason. It allows for optimal training frequency, perfect recovery between sessions, and the ability to absolutely annihilate each muscle group with full focus and energy. The D.A.M.S PPL program takes this proven framework and injects it with elite-level programming: strategic exercise selection, precise rep ranges for both strength and hypertrophy, and intensity techniques that force adaptation. Running the program twice per week (6 training days) gives each muscle group 2 high-quality sessions per week — the sweet spot for maximum hypertrophy. This is the program that builds the physique people ask about.
YOUR ARSENAL
WHO IS THIS FOR?
DAY 1 PREVIEW: DAY 1 · PUSH 1
Chest, Shoulders — D.A.M.S Set System
| EXERCISE | SETS | REPS | REST | NOTES |
|---|---|---|---|---|
| Flat Dumbbell Press | 4 | 10, 8, 8, 15 | 2 min | Follow the D.A.M.S set system: feeler → build → top set → back-off |
| Flat Plate Loaded Press | 4 | 10, 8, 8, 8 TDS | 2 min | TDS = Triple Drop Set on final set |
| Incline Plate Press (Superset) | 5 | 5x5 | 90 sec | SS = Superset |
| Cable Flys High-to-Low | 4 | 10, 8, 8, 8 TDS | 90 sec | TDS = Triple Drop Set on final set |
| Pec Dec | 4 | 10, 8, 8, 8 MR | 90 sec | MR = Mechanical Rest Drop Set |
| Shoulder Press Plate | 4 | 10, 8, 8, 15 | 90 sec | D.A.M.S set system |
| Laying Side Raise Cable | 4 | 10, 8, 8, 8 TDS | 60 sec | TDS on final set |
| Side Raise Dumbbells | 4 | 10, 8, 8, 15 | 60 sec | — |
| Side Raise Machine | 6 | 6x6 MR | 60 sec | MR = Mechanical Rest Drop Set |
This is the D.A.M.S PPL system in action. The set system is everything: feeler set to calibrate, build set to warm up, top set to go all out, back-off set to accumulate volume. TDS (Triple Drop Set) and MR (Mechanical Rest Drop Set) are intensity techniques that force maximum muscle fiber recruitment. This is not a standard push day. This is a complete chest and shoulder annihilation session.
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