What is it?
Push, pull, legs (PPL) Is a training template that divides and targets muscle groups that are trained separately. Allowing the other groups time to recover.
Muscles groups are usually paired together and worked in rotation making this a really good starting program for newcomers.
Push: When your training day is focused on upper-body or “push” workouts — you’ll be training the muscles in your upper body that undergo push motions (chest, triceps, and shoulders.)
Typical push day exercises would be:
Chest:
Flat Dumbbell Chest Flys (or Inclined)
Shoulders:
Standing Barbell Military Press
Seated Dumbbell Shoulder Press
For triceps:
Overhead DB Tricep Extensions,
Close-Grip Barbell Bench Press
Personally I would recommend choosing two exercises from each category and considering swapping them around ever 6-8 weeks.
Pull: A pulling workout session involves training muscles involved in pulling motions. These muscle groups are mostly referred to as back and biceps.
Bent-over Dumbbell Row or Barbell Row
For biceps: Dumbbell curls,
Here I would recommend choosing 4-5 exercises from the list and 1-2 specificly targeting biceps. Again considering swapping them around ever 6-8 weeks.
Legs: finally this day involves exercises that predominately focus on your glutes, quads, hamstrings, and calves.
Typical exercises would be:
Again, I suggest selecting any 4–5 exercises from the above list and swap them around every 6-8 weeks or so
Basic templates:
The following is a list of templates based on how many days per week you can commit to weight training. I suggest 3–5 weight training days per week.
The 3 Day Push, Pull, Legs Routine
Day 1: Push Day
Day 2: Pull Day
Day 3: Legs Day
Ideally, with one day rest from weight training between each day.
Usually
A 3-day per week template is easy to setup; Monday, Wednesday and Friday will be your Push, Pull, and Legs. What is important is that you set it up based on your own lifestyle and preference. Sustainability is key. Only pick a number of workout days you know you can stick to.
4 Day Push Pull Legs Routine:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Optional*
If you choose a Push Pull Legs routine across 4 days then you will have one spare day to add an additional workout. This should be used to target a weak muscle group. Men tend to pick and extra upper body day and women tend to favour an extra leg session.
Try to avoid back-to-back sessions with the same muscle groups (i.e., Push, Pull, Legs, Legs).
5 Day Push Pull Legs Routine:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Optional*
Day 5: Optional*
This routine is probably the most common that people choose as it can be easily programmed across a 5-day work week, allowing the weekend off.
Example for Men: Push 1, Pull 1, Legs 1, Push 2, Pull 2
Example for Women: Legs 1, Push 1, Pull 1, Legs 2, Pull 2.
Example program:
Day 1: Push
Inclined Barbell Bench Press: 3 sets at 6–8 reps
Flat Dumbbell Bench Press: 3 sets at 6–8 reps
Close-Grip Barbell Bench Press: 3 sets at 8–10 reps
Standing Barbell Military Press: 3 sets at 6–8 reps
Push Downs: 3 sets at 8–10 reps
Day 2: Pull
Deadlift: 3 sets at 6–8 reps
Lat Pulldown: 3 sets at 6–8 reps
Hammer Curls: 3 sets at 6–8 reps
Barbell Curls: 3 sets at 8–10
Barbell Stiff-Leg Deadlift: 3 sets at 6–8 reps
Day 3: Legs
Barbell Back Squats: 3 sets at 6–8 reps
Bulgarian Split Squat: 3 sets at 6–8 reps
Leg Press: 3 sets at 6–8 reps
Lunges: 3 sets at 8–10 reps
Calf Raises: 3 sets at 8–10 reps
Weight and rep range:
You’ll notice that you will add enough weight to achieve a rep range somewhere between 6–8 reps or 8–10 reps.
As with any program the way to make progress and build muscle and strength is to utilise the primary method of building muscle — progressive overload — which is the process of gradually increasing the weight or number of reps for each exercise over time, this causes increased tension on your muscle fibres over time forcing your body to adapt to the additional load.
If you decide to run this program I recommend at giving it at least 2 months of consistent training before deciding if its for you.
Much Love
Belt