What is PPL?

PPL stands for Push Pull Legs. Each day in the gym is dedicated to a related set of muscle groups and at most, you’ll need to fit 3 days of gym into your week.

The Ideal PPL Week:

Side Note: You’re gonna see some gym math ahead. For example, Bench Press: 3x8 means 3 Sets of Bench Press for around 8 reps in each set.

Day 1 (Monday): Push Here, you’ll be training Push muscles (Chest, Shoulders, Triceps).

Here’s what you could do:
-Bench Press: 3x6 (Strength)
-Incline Dumbbell/Machine Press: 3x10 (Hypertrophy- making the muscle grow)
-Cable Triceps Pushdown: 3x12 (Hypertophy)
-Lateral Raises: 4x12 (Hypertrophy for side delts - for broader shoulders)
-Cable Triceps Overhead Extensions: 3x12 (Hypertrophy)
-Chest Cable Flies: 3x15 (Hypertrophy)

Boom - Day 1 done in an hour.

REST ON TUESDAY

Day 2 (Wednesday): Pull
Today, you’ll be working on Pull muscles (Back, Rear Delts, Biceps).

What you could do:
-Barbell Rows: 3x6 (Strength and thickness of the back)
-Lat Pulldown: 3x10 (Grows the width of the back - a.k.a. Hypertrophy)
-Cable Rows: 3x8 (Hypertrophy for thickness)
-Cable or Dumbbell Bicep curls: 4x12 (Curls for your girl)
-Cable Face Pulls with rope: 4x12 (Hypertrophy for rear rear delts - most neglected shoulder muscle)

Day 2 sorted.

REST ON THURSDAY

Day 3 (Friday): Legs
The toughest day: Leg muscles (Quads, Hamstrings and Calves)

Beware, torture ahead, but worth it:
-Smith Machine or Standard Barbell Squats 3x6 (Leg strength - swap out with Leg Press if you’re not ready for squats yet)
-Lying or Seated Hamstring Curls: 4x10 (The Biceps of the legs)
-Leg extensions: 3x12 (Hypetrophy for Quads)
-Calf Raises: 4x15 (Hopefully your calf genetics aren’t weak like mine)

Note: that is just a template, swap out the hypertrophy exercises for whatever’s available or add in one more exercise for each day in the split. You can even add in a 15 to 30 minute cardio or abs exercise of your choice at the end of each working day.
And that’s your whole week done.

USN Super M:

Macros:
Protein = 22g
Carbs = 15g (mostly sugar)
Fats = 5g
Calories = 195 to 197 cal

Price: R24.99 (I’ve seen them go on special for R20 at Checkers too)

Same classic taste we all know and love, but with a protein punch. The taste of the chocolate flavour is pleasantly similar to the childhood OG and the Vanilla Caramel flavour gives you a silky smooth texture with a sweet vanilla finish.
You can find these stocked in almost every SPAR, Checkers, PnP and most of your garages.
The calorie to protein ratio is pretty good as well. The only tradeoff is the 15g of Carbs from sugar and 5g of fat.

Woolworths Protein Shakes:

Macros:
Protein = 28g
Carbs = 25g (mostly sugar)
Fats = 5g
Calories = 250 cal (slightly differs based on the flavour)

Price: R36.99

The heftiest of these shakes in the lineup comes from none other than Woolies. The flavours are solid and the Ayshire variation can make a great high-protein addition to your coffees and teas (with a slight aftertaste).
You’re getting an extra 6g of Protein compared to the other shakes in this article, but you’re also getting significantly more sugar-based carbs and despite being “low fat”, there’s still 5g of it - granted, that’s not a lot but it’s the same as Super M’s Medium Fat protein shake.
This protein shake went to private school, so you’ll only find it in Woolies stores and possibly in Engen garages fixed with a Woolworths convience shops.

First Choice High Protein:

Macros:
Protein = 21g
Carbs = 22g (all sugar)
Fats = 3.8g
Calories = 209 - 212 cal (slightly differs based on flavour)

Price: R22,99 to R24,99 (These also go on 2 for 1 specials at Checkers or PnP)

First Choice offers 3 different variations: Balance, Recovery and Max with protein content of 15g for Balance, 21g for Recovery and 27g for the Max. But I usually for the Recovery just because it’s the best value of protein for your Rand.
I usually go for the Recovery variation as you get 6 more grams of protein for the same price as the Balance variation at the same price, while paying half the price of the Max variation (which goes for around R40). To get more bang for your buck, you buy two of the Recovery variations for a total of 42g of Protein at around R40.
They offer a wide range of flavours for each of the variations, but my personal favourite is the Chocolate in the Recovery - this tastes almost exactly like Milo.
These shakes come with a bonus of added amino acids to aid recovery. Decent protein-to-calorie ratio and has lowest fat content so far, but the variations make it confusing and way too easy to overpay for something that won’t give you enough protein for your money. You can often only find these in big brand retail stores like Checkers, Makro, SPAR or PnP.

Barebells Protein Shake:

Macros:
Protein = 24g
Carbs = 12g (all sugar)
Fats = 4.3g
Calories = 188 cal

Price: R59.99 (Yasis bru)

The Barebells Protein Shake comes from Sweden and comes in at a whopping price of R60 per bottle. The macros are fine and the flavours are decent. I find the texture a bit watery and I’ve only ever seen them stocked in high-end SPARs and DisChem. Honestly, there are better options in this list that don’t break your bank account, but if you’re keen to try it, go for it.

Grenade Protein Shake:

Macros:
Protein = 26g
Carbs = 9.3g (mostly sugar)
Fats = 4.4g
Calories = 182 cal (varies slightly flavour-to-flavour)

Price: R49.99

A UK brand with an amazing protein-to-calorie ratio, but at a steep price point (still better than Barebells). You can only find these stocked at DisChem and the flavours on offerings are pretty unique - the chocolate mint is my personal favourite.
I think you’re after interesting flavours, Grenade gives you a show. But just like Barebells, I think there are other local options that are more justified for the price.

Parmalat Protein+ :

Macros:
Protein = 20g
Carbs = 16g (all sugar)
Fats = 3g
Calories = 173 cal

Price: R32.99

Our local dairy brand is coming in with some protein-rich products. Their protein shake comes in two flavours: Peanut Chocolate and Strawberry. The strawberry is a clean and smooth strawberry flavour while the peanut chocolate tastes more like peanut butter spread with added in chocolate.
The peanut aftertaste is pretty strong and it all comes down to whether you like deez nuts or not. Though they are slightly lower in protein and higher in price than the other local shakes in this list, they do leave you feeling fuller.
I’ve seen these guys stocked at Checkers, PnP and SPAR.

PRIMAL Protein Shakes :

Macros:
Protein = 25g
Carbs = 14g (mosty sugar)
Fats = 1.2g
Calories = 170 cal

Price: R29.99 (I have seen them go for as low as R20 on occasion at DisChem)

PRIMAL is a proudly loval South African sports nutrition brand.
I’ve seen there protein shakes come in some funky flavours like Cream Soda and Speckled Eggs, and I honestly respect their goal of delivering South African childhood treat flavours.
The protein-to-calorie ratio is fantastic. The flavours can be a bit polarizing (either you like it or you don’t) and I’ve only seen them available at DisChem.
If you’re shopping in DishChem and see these bad boys go on special, I recommend giving the unqiue flavours a try.

There’s another brand I chose to leave out and that’s the GNC Lean Shake available only at Clicks stores, but I see less and less of them on the shelves. They also come in at around R60 and the flavours are a bit weak.

GymGeek’s TOP PICK:

USN Super M

This protein shake gives you the most protein value for your money, and I’ve recently had no trouble finding them - even at garages. The low price and the high availability are what pushed Super M to the top. Not to mention, who doesn’t love a Super M?

A very close second is First Choice High Protien: Recovery - it’s available in most stores and the flavours are satisfying.

We cut through the noise. Here’s what actually matters and which products are worth your money in 2026.

What to look for in a protein supplement

Before getting into specific products, here’s what separates a good protein supplement from a mediocre one:

• Protein per serving — aim for at least 20–25g per serving
• Protein percentage — divide protein grams by total serving size. Anything above 70% is solid
• Ingredient list — fewer fillers and artificial ingredients is better
• Price per gram of protein — the most honest way to compare value across brands

Our top picks

1. Evox 100% Whey (Best overall)

Evox is South Africa’s most established supplement brand and their 100% Whey holds up. Around 24g of protein per serving, widely available at Dischem and online, and competitively priced locally. No unnecessary fillers.

2. Biogen Iso-Whey (Best for lactose sensitivity)

If you struggle with regular whey concentrate, Biogen’s isolate formula is worth the slight premium. Faster absorption, lower lactose content, and still widely stocked across SA.

3. MyProtein Impact Whey (Best value)

MyProtein ships to South Africa and frequently runs promotions. Their Impact Whey is one of the best value-per-gram options available — particularly when bought in the larger 2.5kg bags during a sale.

4. USN Blue Lab Whey (Premium pick)

USN is another homegrown SA brand and Blue Lab is their flagship whey. Slightly pricier but the quality shows — good amino acid profile, mixes well, and available everywhere locally.

The bottom line

For most people, Evox 100% Whey is the go-to — it’s local, affordable, and does exactly what it needs to. If you’re price hunting, watch MyProtein’s sale cycles. If you’re lactose sensitive, go with Biogen’s isolate.

Whatever you choose, protein powder is a supplement — it works alongside a solid diet, not instead of one.