Push Pull And Legs Workout Plan

Below is a standard basic push pull legs workout routine.

Push pull and legs workout plan. The clavicular head of the pecs is often a. Use my free ppl workout template. Pull workouts take care of back and biceps. While leg workouts cover quads hamstrings and calves.

Now that you ve seen the different versions of this split and picked the one that s best for you the next thing you ll need is an actual workout routine to go along with it. As the name suggests the push pull legs split involves three different workouts. Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1. Bulldozer training inspired me to a created a push pull legs routine employing heavy medium and light loads during each workout.

The push workout is focused on the pushing movements for the upper body which involve the chest. Download the free workout log spreadsheet i made specifically for this routine. Push workouts include chest shoulders and triceps. Here is a sample push pull routine with workouts separated by a rest day.

Intermediate level 6 months 2 years workout now talking about the intermediate level workout the push pull format includes usually 3 to 4 days of calisthenics. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. Basic 3 day push pull legs workout. However this stage of exercise requires a moderate intensity.

Push pull legs routine. The push workout exercise 1. Day 4 rest. The two most common frequencies are the 3 and 6 day splits and the two i generally go between myself depending on where i m at with my training.

Day 3 push pull legs pull. Push pull legs 3 4 5 and 6 day training splits the push pull legs routine can be split over 3 4 5 or 6 days a week. This exercise is used to target the clavicular head of the pecs which makes up the mass of the upper chest. The push pull legs ppl routine.

The first exercise we re going to cover in a typical push workout for mass is the incline barbell bench press. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. Push pull and legs is a very simple yet effective training split for anyone ranging from those picking up their first barbell to hardened gym veterans. Day 2 push pull legs.

Push workouts consist of upper body push. Incline barbell bench press. And for that you have two options. A push workout a pull workout and a legs workout.

If you exceed the rep goal by 0 3 reps then add 2 5 5lbs to the working weight the next time you perform the exercise. You may want to start with this if you re new to the concept or new to working out in general. Day 1 push leg pull. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters.