Have you heard of PPL
The Push Pull Legs (PPL) system is widely regarded as one of the most effective and efficient workout routines for gaining muscle mass and organizing training sessions in a structured way. It’s popular among beginners, intermediates, and advanced lifters because of its simplicity, adaptability, and results. This system divides training into three key workout types: Push, Pull, and Legs.
Push workouts include exercises that involve pushing movements. These typically target the chest, shoulders, and triceps — muscles that work together in pressing motions like the bench press or shoulder press. Pull workouts involve pulling movements that activate the back and biceps, such as pull-ups, rows, and curls. Leg workouts, as the name suggests, focus on the lower body, including the thighs, calves, and glutes.
The reason this system works so well is that it provides clear separation between muscle groups, which allows for optimal recovery while training different parts of the body on alternating days. Because muscles need time to recover and grow, this separation helps to prevent overtraining and reduces the risk of injury. Additionally, the Push Pull Legs routine can be tailored to fit different weekly schedules. For example, a beginner might follow it 3 days a week, while a more advanced athlete can train 6 days a week by repeating the cycle.
Here’s a sample weekly split:
- Monday: Push
- Wednesday: Pull
- Friday: Legs
This basic layout ensures enough recovery time between sessions for each muscle group while keeping the body active and engaged throughout the week.
DAY 1 – PUSH (Chest, Shoulders, Triceps)
The first day targets muscles responsible for pushing movements.
1. Bench Press or Chest Press – 3 sets of 10 repetitions
This is a compound movement that builds strength in the chest and triceps.
2. Dumbbell Shoulder Press – 3 x 10
Works the front and side deltoids, improving shoulder strength.
3. Lateral Raises – 3 x 12
Isolates the lateral deltoids for wider shoulders.
4. Triceps Pushdown – 3 x 12
Focuses on the triceps for better arm definition.
5. Overhead Dumbbell Extension – 3 x 12
Stretches and strengthens the long head of the triceps.
6. Plank or Crunches – 3 sets (30 seconds or 15 reps)
Strengthens the core, which supports overall posture and lifting ability.
DAY 2 – PULL (Back, Biceps)
This workout focuses on pulling motions and the upper back muscles.
1. Lat Pulldown – 3 x 10
A great way to develop the latissimus dorsi, the wings of the back.
2. Seated Cable Row – 3 x 12
Engages the middle back and biceps, improving posture and strength.
3. Dumbbell Row – 3 x 12 (each hand)
Builds unilateral strength in the upper back.
4. Barbell Curl – 3 x 10
Classic biceps exercise for arm mass and shape.
5. Hammer Curl – 3 x 12
Targets the brachialis and brachioradialis for fuller-looking arms.
6. Crunches – 3 x 12
Keeps the abdominal muscles strong and defined.
DAY 3 – LEGS (Quads, Hamstrings, Glutes, Calves)
Leg day is critical for overall balance and power.
1. Bodyweight Squats or Leg Press – 3 x 12
Compound movement to build strength in thighs and glutes.
2. Leg Curl Machine – 3 x 12
Isolates the hamstrings, helping balance the strength of the legs.
3. Calf Raises – 3 x 15
Builds lower leg muscles for aesthetic and stability.
4. Glute Bridge – 3 x 15
Strengthens glutes and helps with hip mobility.
5. Forward Lunges – 3 x 10 (each leg)
Builds unilateral leg strength, coordination, and stability.
6. Leg Raises or Plank – 3 x 30 seconds
Activates lower abdominal muscles, supports spine, and posture.
This Push Pull Legs system is an excellent option for anyone serious about building a strong, muscular, and symmetrical physique. It allows for focus, recovery, and progression. You can adjust sets, reps, and intensity over time as your strength and conditioning improve.
Stay consistent, rest well, eat enough protein, and you’ll be amazed at how effective this system can be in transforming your body.
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