Probably one of the best workout split that you can perform without a doubt is ,”Push Pull Legs”. As the name suggests, push pull and legs routine, also known as ppl workout comprises of three workout splits. You generally do only these movements, either you push the weights, or pull the weight and legs workout are pretty same.
The push portion of the workout deals with the pressing movements like bench press, shoulder press, triceps etc. The exercises include chest, shoulders and triceps.
Pull portion works your pulling movement or rowing movements like lat pull downs, curls, row etc. You basically work your back and biceps with the pull workout.
Legs help you build hamstrings, quads, glutes and calf. This include bunch or squats, leg presses, lunges etc.
Push Workout Routine
Within push workout, you have 3 muscle groups to train: Chest, Triceps and Shoulder. Here I will give you a day’s sample workout for push portion.
|Flat Barbell Bench Press||5 sets of 6-10 reps|
|Cable Crossover||4 sets of 6-8 reps|
|Incline Dumbbell Press||3 sets of 8-10 reps|
|Smith Machine Shoulder Press||5 sets of 6-8 reps|
|Bent Over Dumbbell Raises||4 sets of 8-10 reps|
|Side Raises||4 sets of 8-10 reps|
|Triceps Push down||4 sets of 8-10 reps|
|Triceps Kick Back||3 sets of 8-10 reps|
Pull Workout Routine
Pull workout revolves around pulling motion. You work your back, biceps and traps in this workout routine.
|Deadlift||5 sets of 6-8 reps|
|Barbell Row||4 sets of 8-10 reps|
|Lat Pull Down||4 sets of 8-10 reps|
|Facepull||3 sets of 8-10 reps|
|Barbell Shrugs||4 sets of 12-15 reps|
|Dumbbell High Pulls||3 sets of 10-12 reps|
|Barbell 21’s curl||4 sets|
|Dumbbell Hammer Curl||3 sets of 12-15 reps|
Leg comprises of half your body. It has many muscles like quads, hamstrings, glutes, calf etc. that you need to train. Leg workout is often tough because it needs a lot of intensity to finish. Given below is a sample leg workout routine in the push pull legs workout regime.
|Squat||6 Sets of 6-8 reps|
|Stiff Legged Deadlift||4 sets of 6-8 reps|
|Walking Lunges||3 sets of 8-10 reps|
|Hip Thrusts||3 sets of 8-10 reps|
|Leg Extension||3 sets of 10-12 reps|
|Standing Calf Raises||3 sets of 20-25 reps|
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Workout Split for Push Pull Legs
You can literally do PPL workout twice a week, 3 day split workout or even 5 day split.
Twice a week:
3 Days Split
5 days Push Pull Workout
Push pull legs workout routine is best for all world. You can build some awesome strength following the routine. Fat loss and muscle building as well is very possible with this workout. You not only put your body in benefiting position but also have enough time for it to recover. With multiple splits to choose from, the schedule depends on your availability. It has known results of helping many out there, do give it a try.