The push pull legs split for intermediate lifters is a great way to maximize gains. You can choose a 6-day schedule with two cycles of each workout or a 3-day plan where you hit each split once weekly. Aim for 3-4 sets of 8-12 reps per exercise. What's your favorite exercise for building back strength? #beginnersgains #newbiegains #howlongtobuildmuscle #musclegaintimeline #realisticprogress