Push Pull Legs Workout Plan

Training split for 3 day routine.

Push pull legs workout plan. You spend one workout using your pushing muscles. However this stage of exercise requires a moderate intensity. To break it down. Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1.

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. The first exercise we re going to cover in a typical push workout for mass is the incline barbell bench press. You may want to start with this if you re new to the concept or new to working out in general. As the name suggests the push pull legs split involves three different workouts.

Incline barbell bench press. The third workout of the week is for lower body work. Chest shoulders and triceps. And for that you have two options.

Push workouts consist of upper body push. Bulldozer training inspired me to a created a push pull legs routine employing heavy medium and light loads during each workout. Basic 3 day push pull legs workout. A push workout a pull workout and a legs workout.

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. The push workout exercise 1. Here is a sample push pull routine with workouts separated by a rest day. 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.

The clavicular head of the pecs is often a. 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. 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. This exercise is used to target the clavicular head of the pecs which makes up the mass of the upper chest.

Use my free ppl workout template. Day 4 rest. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. Each workout starts out with a compound lift using a 15 rep goal over 5 sets.

I based the first phase of the super soldier protocol around push pull legs for good reason. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises into three categories. The push pull legs ppl routine.

Push pull legs routine. Day 3 push pull legs pull. Day 1 push leg pull. The second workout of the week is your pulling muscles.

The push workout is focused on the pushing movements for the upper body which involve the chest. Below is a standard basic push pull legs workout routine.