Push-Pull-Legs : The Ultimate Workout Routine

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The push/pull/legs routine or simply the ppl is one of the most powerful and effective workout routines.

The PPL is focused mainly on three parts:

  • The push workouts are an upper body workout which involves the chest, shoulders, and triceps.
  • The pull workout is mainly focused on pulling movements for the upper body, which involve the back and biceps.
  • The legs workouts will train the entire lower body.

The main benefits of the PPL routine are:

  • Train each muscle group on its own workout day(like the chest, shoulders, and triceps – in the same session.).
  • Give your muscles plenty of time (3-4 days) to recover between workouts.
  • An effective way to build muscle and get stronger.
  • a very simple adjustable routine based on the number of days you have available to train.
  • A great routine for muscle growth.

As for The push/pull/legs (PPL) routine, there are lots of plans.

Today I will share with you some of the PPL popular routines and help you to create your own routine.

So let us start with the most popular one.

1-The Classic Push/Pull/Legs Split

The Classic Push/Pull/Legs Split is a very simple training system.

It takes 7 days to complete a whole cycle.

The routine plan:

Day 1: Push (Chest, Shoulders, Triceps)

Day 2: off

Day 3: Pull (Back, Biceps)

Day 4: off

Day 5: Legs (Quads, Hamstrings, Calves, Abs)

Day 6: off

Day 7: off

Note: Don’t think that you’re supposed to stop once you finish the 7 Days, I showed you how to

perform the first week only, you supposed to include this routine to your sporty lifestyle.

The routine exercises:

  • PUSH :

Bench Press ( sets: 3 to 4, reps: 8 to 12).

Seated Dumbbell Press ( sets: 3 to 4, reps: 8 to 12).

Dumbbell Flyes  ( sets: 3 to 4, reps: 12 to 15).

Triceps Pressdown ( sets: 3 to 4, reps: 12 to 18).

  • PULL

Lat Pulldown ( Sets: 3 to 4, reps: 8 to 12 or you can replace it with Chin-ups and do the same sets).

Seated Row ( Sets: 3 to 4, reps: 8 to 12).

Bent Over Lateral Raise ( Sets: 3 to 4, reps: 12 to 15).

Incline Dumbbell Curl ( Sets: 3 to 4, reps: 12 to 15).

  • LEGS

Squat (Sets: 3 to 4, reps: 12 to 15).

Leg Press (Sets: 3 to 4, reps: 10 to 15).

Romanian Deadlift (Sets: 3 to 4, reps: 10 to 15).

Lying Leg Curl (Sets: 3 to 4, reps: 10 to 15).

Standing Calf Raise (Sets: 3 to 4, reps: 10 to 15).

You can add in some abs work with every workout, so you end up hitting the abs 2-3 times per week.

2-The Rotating Push/Pull/Legs Split

The Rotating Push/Pull/Legs Split, a powerful workout takes 2 weeks to complete the cycle, with 5-day of training and 2 off for rest.

The routine plan:

  • First week:

Day 1: Push (chest, Shoulders, Triceps)

Day 2: Pull (back, Biceps)

Day 3: off

Day 4: Legs (quads, Hamstrings, Calves, Abs)

Day 5: off

Day 6: Push (chest, Shoulders, Triceps)

Day 7: Pull (back, Biceps)

  • Second week :

Day 1: off

Day 2: Legs (quads, Hamstrings, Calves, Abs)

Day 3: off

Day 4: Push (chest, Shoulders, Triceps)

Day 5: Pull (chest, Shoulders, Triceps)

Day 6: off

Day 7: Legs (quads, Hamstrings, Calves, Abs)

Note : Don’t think that you’re supposed to stop once you finish the 2 weeks, I only put two weeks to show you the calendar you supposed to include this routine to your sporty lifestyle.

The routine exercises:

The Rotating Push/Pull/Legs Split, you are going the performer the following exercises in

supersets mode (superset is performing two exercises consecutively, then rest).

You can add any abs exercises you like with these exercises.

As for the weight, try always to use a weight you can manage.

  • PUSH :

Bench Press ( sets: 3 to 4, reps: 8 to 12).

Seated Dumbbell Press ( sets: 3 to 4, reps: 8 to 12).

Dumbbell Flyes  ( sets: 3 to 4, reps: 12 to 15).

Triceps Pressdown ( sets: 3 to 4, reps: 12 to 18).

  • PULL :

Lat Pulldown ( Sets: 3 to 4, reps: 8 to 12 or you can replace it with Chin-ups and do the same sets).

Seated Row ( Sets: 3 to 4, reps: 8 to 12).

Bent Over Lateral Raise ( Sets: 3 to 4, reps: 12 to 15).

Incline Dumbbell Curl ( Sets: 3 to 4, reps: 12 to 15).

  • LEGS :

Squat (Sets: 3 to 4, reps: 12 to 15).

Leg Press (Sets: 3 to 4, reps: 10 to 15).

Romanian Deadlift (Sets: 3 to 4, reps: 10 to 15).

Lying Leg Curl (Sets: 3 to 4, reps: 10 to 15).

Standing Calf Raise (Sets: 3 to 4, reps: 10 to 15).

3-Your Push/Pull/Legs routine

Here I am going to provide you with the necessary workouts and tips, so you can build your own routine.

Let us start with the most effective, powerful exercise for the PPL routine.

Exercises:

  • Push :

Bench Press

Barbell Overhead Press

Weighted Dip

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell Triceps Extension

Cable Triceps Extension

Weighted Crunch

  • Pull :

Cable Face Pull

Dumbbell Rear Deltoid Raise

Dumbbell Curl

Barbell Curl

Dumbbell One-Arm Row

Barbell Bent Over Row

Weighted Hyperextension

Deadlift

  • Legs :

Squat

Romanian Deadlift

Leg Press

Barbell Glute Bridge

Leg Curl

Standing Calf Raise

Calf Press

Weighted Leg Raise

Tips :

    • Always warm up.
    • It’s recommended to between 3 to 5 sets from each exercise with 8 to 16 reps.
    • With the proper diet, this routine can be a powerful way to lose weight all over your body.
    • No matter how you choose to train, always give your body 2 days off for rest per week.
    • If you are performing this routine for building muscle mass and get stronger, is recommended to always train in superset mode.
    • Add abs workouts to the routine.
    • Choose at least 4 exercises for each day, so you can work out each muscle on that day.
    • rest:

Rest 2-3 minutes between sets of 5 reps

Rest 1-2 minutes between sets of 6-8 reps.

Rest 1.5-2.5 minutes between sets of 8-12 reps.

Rest 1.5 minutes between sets of 12-15 reps.

    • Try always to add more weight and be careful not to hurt yourself.
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