Push Pull Workout Plan Reddit

A push workout a pull workout and a legs workout run twice each week.

Push pull workout plan reddit. The reverse pec deck has a consistent stress on the rear delts meanwhile the pull aparts create peak tension at the end of the range of motion creating more emphasis on the contraction and allowing you to overload the rear delts since generally after reaching failure. I usually do pull push legs rest day and repeat. I wouldn t say they focus on the same muscle group. I do 6 8 sets of compound lifts and 2 3 accessory exercises but the most important factor is nutrition if you are not eating enough you will get drained really fast being in a surplus will legit make you hit pr s every week.

However short termed plans and non consistent workouts may lead you to a rough land. Just don t schedule leg day after a pull day. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. 3 4 sets of ring push ups with last set to failure.

Deadlift 1x per week. So give the push pull split a fair crack of the whip. Then you can repeat both workouts once more in the same week doubling the frequency with which each muscle. Heavy ohp and light bench on push b overhead press 5x5.

The first is push pull legs that you run each group twice a week and an upper lower split that you run each 3x a week. Ppl is just the initialiasm of push pull legs or pull push legs it really doesn t matter which. You may see various workout plans of 5 6 days but this push pull plan comprises 4 days with one day as your day of rest. Bench press 2x per week.

That s six days per week. This will typically have you doing 3 workouts 2 times per week. The face pulls hit the rear delts traps and rhomboids to a high degree. Incline dumbbell press 4x8 12.

It combines three workouts. 3 4 sets of chin ups or pull ups last to failure. Deadlift working up to a daily max. Push this can just be thought of as moving things away from your body think of a bench press pull this can be thought of as moving things towards your body think of a row.

3 4 sets of dips with last set to failure. Squats 5x5 front. Push pull plan offers increased and consistent frequency of muscles workout. Push b the only difference between push a and push b is reverse order of bench and ohp.

Bench variation 5x5 dumbbell flyes or dips 5x8 10 shoulder press variation 5x5 side lateral raises 5x8 10 ab wheel rollout 3xmax or 3x5 weighted pull. Reddit ppl program overview. In contrast you could organize your workout according to pushing and pulling movements so your chest shoulders thighs and tri s get hit on the push day and your back hamstrings biceps and rear delts get worked on the pull days. Another curl variation 4x8 12.

I end my workout with ring support holds 30secs x2 to move on to ring dips soon. 3 4 sets of inverted rows last to failure. Row variation 5x5 lateral pulldowns 50 rep set face pulls 5x12 curl variation 5x10 legs.