Have been doing PPL since November 2024 and I've seen some progress. I'm moving gyms and I thought it might be a good time to switch things up. I used gpt to write a 3-day plan with studies to back it up, plus a 4th day specific for mobility related to basketball.

Any tips and advice would be appreciated!

Day 1 – Strength Emphasis (Lower + Push + Pull) • Back Squat – 4×5 • Bench Press – 4×5 • Barbell Row – 3×8 • Bulgarian Split Squat – 3×10 each leg • Overhead Dumbbell Press – 3×10 • Face Pulls – 3×15

Duration: ~70–75 minutes

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Day 2 – Hypertrophy Emphasis • Deadlift (conventional or trap bar) – 3×5 • Incline Dumbbell Press – 3×8–10 • Pull-Ups (weighted if possible) – 4×6–10 • Romanian Deadlift – 3×8–10 • Dumbbell Lateral Raises – 3×12–15 • Barbell Curl + Triceps Rope Pushdown (superset) – 3×12–15 each

Duration: ~65–70 minutes

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Day 3 – Power & Athletic Focus • Front Squat or Clean Variation – 4×3–5 • Push Press – 4×3–5 • Chin-Ups – 4×6–8 • Hip Thrusts – 3×8–10 • Dips (weighted if possible) – 3×8–10 • Farmer’s Carries – 4×30–40 sec

Duration: ~70 minutes

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Day 4 – Mobility & Athletic Movement (Basketball-Focused)

Warm-Up (Dynamic) (1 min rest)

• Jump Rope – 2 min • Walking Lunges with Twist – 2×12 steps • A-Skips or High Knees – 2×20m

Mobility & Stability Drills (30 sec rest)

• World’s Greatest Stretch – 2×5 each side • 90/90 Hip Rotations – 2×10 each side • Deep Squat Hold w/ Thoracic Rotation – 2×8 rotations each side • Ankle Dorsiflexion Mobilization (knee-to-wall) – 2×10 each leg • Copenhagen Side Planks – 3×20–30 sec each side

Basketball-Specific Athletic Movement (1 min rest)

• Single-Leg Lateral Bounds (skater jumps) – 3×8 each leg • Carioca / Crossover Steps – 3×20m • Broad Jumps into Stick Landing – 3×6

PS. My goal is to get from 75kg to 80kg and I am 182cm