Push Pull Legs Split Workout Plan

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.

Push pull legs split workout plan. 2 you can emphasize muscle groups and weak areas. The workout sessions are divided by the type of motion used to perform exercises into three categories. Combined with the right frequency the push pull legs split is ideal for prioritizing a muscle group while putting the others in maintenance. 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.

While leg workouts cover quads hamstrings and calves. Incline barbell bench press. First i have something awesome for you. With all that out of the way here s an example of what a 4 day push pull workout routine might look like.

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. Metabolic stress based leg days are also great for throwing up. Another leg day could be more metabolically stress based higher rep lighter work. Below is a standard basic push pull legs workout routine.

Use my free ppl workout template. Bulldozer training inspired me to a created a push pull legs routine employing heavy medium and light loads during each workout. You may want to start with this if you re new to the concept or new to working out in general. Basic 3 day push pull legs workout.

Sample 4 day push pull workout. The push pull legs workout routine. Push workouts consist of upper body push. Once the leg workouts are complete i ll be adding that into this article to complete the full push pull legs routine.

Pull workouts take care of back and biceps. Download the free workout log spreadsheet i made specifically for this routine. A push workout a pull workout and a legs workout. The push pull legs ppl routine.

And for that you have two options. Push workouts include chest shoulders and triceps. You can throw in some ab work at the end of each pull workout. The push workout exercise 1.

Push pull legs routine. As the name suggests the push pull legs split involves three different workouts. The push workout is focused on the pushing movements for the upper body which involve the chest. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine.

Push workout 1 squat 3 sets x 5 8 reps leg press 2 sets x 10 15 reps bench press 3 sets x 5 8 reps incline dumbbell press 2 sets x 10 15 reps. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. This means that you get the maximum overlap of movements within the same workout and the muscle groups being trained get an overall benefit from this overlap. 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.