The push pull legs split for intermediate lifters can really ramp up your gains! You can choose a 3-day structure (PPL in one week) or a 6-day split (each workout twice weekly). Focus on compound lifts: 4-5 sets of 6-8 reps for squats and deadlifts. Did you know this split can boost muscle recovery while maximizing volume? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress