Program Push Pull Legs (PPL): Contoh Split 3–6 Hari + Latihan Push, Pull, Legs

Aku pakai metode Push Pull Legs (PPL) buat latihan lebih terstruktur: push (dada/bahu/trisep), pull (punggung/bisep), legs (quad/hamstring/glutes/calf). Di sini aku share contoh jadwal 3–6 hari, rekomendasi latihan compound & isolasi, set-rep, progresif overload, plus tips pemanasan dan recovery.