prompter: Give me a PPL workout routine for 6 dasy of the week, I go to a gym btw. I wanna start doing legs then pull and finally push

assistant: Here's a sample workout routine you can follow for 6 days a week:

Day 1: Legs

    Squats: 3 sets of 8-12 reps
    Deadlifts: 3 sets of 8-12 reps
    Lunges: 3 sets of 8-12 reps (per leg)
    Calf Raises: 3 sets of 12-15 reps
    Leg Press: 3 sets of 8-12 reps

Day 2: Pull

    Pull-Ups: 3 sets of 8-12 reps
    Barbell Rows: 3 sets of 8-12 reps
    Lat Pulldowns: 3 sets of 8-12 reps
    Dumbbell Hammer Curls: 3 sets of 12-15 reps
    Face Pulls: 3 sets of 12-15 reps

Day 3: Push

    Bench Press: 3 sets of 8-12 reps
    Dumbbell Flys: 3 sets of 8-12 reps
    Overhead Press: 3 sets of 8-12 reps
    Tricep Pushdowns: 3 sets of 8-12 reps
    Dumbbell Skull Crushers: 3 sets of 8-12 reps

Repeat this cycle for the remaining days, with at least one day of rest between each workout. Make sure to warm up properly before each workout and stretch after each session. It's important to listen to your body and adjust the weights and reps as needed. Consult a doctor or certified fitness professional before starting a new workout routine.

prompter: Can you mix the order, so each part doesn't get tired?

prompter: How should I decide on how much weight to use for each exercise?

assistant: I don’t know.

assistant: Here is a sample PPL workout routine:
Monday: Legs
Tuesday: Pull
Wednesday: Push
Thursday: Legs
Friday: Pull
Saturday: Push
Sunday: Rest

Here are sample exercises for each day, numbers indicate Sets x Reps:
Legs: Barbell Squat 3 x 6, Leg Press 3 x 8, Barbell Lunges 3 x 10
Pull: Barbell Row 3 x 6, Neutral Lat Pulldown 3 x 8, Barbell Curl 3 x 10
Push: Flat Barbell Bench Press 4 x 6, Seated Shoulder Press 3 x 10, Standing Dumbell Lateral Raises 3 x 10

prompter: what muscle groups would I be targeting with this exercises

prompter: Can you maybe work in a day for cardio?

assistant: Sure thing, I've appended optional Cardio to some of the days I recommend:
Monday: Legs
Tuesday: Pull (+ Cardio)
Wednesday: Push
Thursday: Legs
Friday: Pull
Saturday: Push (+ Cardio)
Sunday: Rest

I would advise you to start small as this would compound cardio on top of existing workouts.

Depending on your goals, if you are aiming to increase your aerobic endurance or lose body fat, then you should perform cardio first. However, if you are aiming to increase muscular strength, then do strength training first. To get the most out of your workout, perform the exercise that is most important to your goals first, of course when you are not fatigued.

assistant: Sure, here’s a modified schedule that contains a day for Cardio:

Monday: Legs
Tuesday: Pull
Wednesday: Push
Thursday: Legs
Friday: Cardio
Saturday: Push
Sunday: Rest

assistant: Mon: OHP 5x5, Skull Crushers 5x5
Tue: Bench Press 5x5, Curls 5x5
Wed: Squat 5x5
Thurs: OHP 5x5, Skull Crushers 5x5
Fri: 45 Incline Bench, Curls 5x5
Sat: Deadlift 5x5
Sun: Rest

prompter: Do you have any related diet tips for putting on muscle?

assistant: To make it simple, protein is your friend, carbs and fats are side-kicks, and vitamins and are the backbone.
As you go through the week, you should cycle through an eating schedule which aims to maximize the anaerobic aspects of workouts.

Sunday: High carbs + low protein/fats
Monday-Friday: Low carbs + High protein, moderate fats
Saturday: Moderate carbs/protein/fats
Sunday: Repeat

At the start of the week, this should cause your body to have as much stored energy as possible for your workouts as carbs will be ready to burn, while allowing your muscles plenty of protein for repair during the week. Fats should be treated like an essential vitamin, not too much, not too little.

Tips for health with this regimen:
- Natural, non-processed foods, keep away from whole-wheats.
- Rice is typically easier on the metabolism compared to alternative grains like wheat and corn.
- Saturated fats are OK in small amounts, just make sure if you are doing oils, that they contain all of the required Omegas (ex: fish).
- Kale, arugula, spinach, broccoli, and similar greens are good for any diet.
- Fish is an excellent source of protein and essential fats, but isn't enough for energy on its own.
- Cheese is an effective alternative to fish for Omega fatty acids.
- Potatoes may be easy to setup, but they are heavy on digestion, taking a while to fully metabolize. Use this veggie in small amounts.
- Dairy is best when it is whole, not low-fat.

If you would like some additional tips or further explanation of some of the details, feel free to ask.