by Matt Fed
What is Push Pull Legs?
The push pull legs (PPL) split is a 7 day workout routine that divides exercises into three categories: push, pull, and legs. The principal behind this type of workout is to target different muscle groups on different days, allowing for more targeted and effective training.
On “push” days, exercises that involve pushing movements like the bench press, shoulder press, and triceps dips are included. These exercises typically work the chest, shoulders, and triceps.
On “pull” days, exercises that involve pulling movements like pull-ups, rows, and bicep curls are included. These exercises typically work the back, biceps, and forearms.
On “legs” days, exercises that work the lower body muscles like squats, lunges, and deadlifts are included. These exercises target the quadriceps, hamstrings, glutes, and calves.
By focusing on different muscle groups on separate days, this split enables a balanced approach to resistance training, eliminating overtraining or muscle imbalances. As each muscle group is given enough time to rest and recover before being trained again, it also enables appropriate rest and recovery in between exercises.
Day 1: Push
Pushing a weight or other object away from the body is a component of push exercises, which are resistance training movements. These workouts frequently concentrate on the shoulders, triceps, and chest muscles. Bench press, shoulder press, and triceps dips are some examples of push exercises.
The bench press is a popular push exercise that primarily targets the chest muscles (pectoralis major and minor) and triceps muscles. It involves lying on a flat or inclined bench and pushing a barbell or dumbbells away from the chest using the arms.
Another popular push exercise that targets the triceps and shoulder muscles (deltoids) is the shoulder press. It entails using the arms and shoulder muscles to lift a weight (usually a barbell or dumbbells) from shoulder height to above the head and is great for building deathstar delts.
Triceps dips are a bodyweight push exercise that targets the triceps muscles. They involve supporting the body on parallel bars or a sturdy surface, and lowering and lifting the body using the arms and triceps muscles.
Overall, push exercises work to strengthen and develop the chest, shoulder, and triceps muscles, which can improve upper body strength, posture, and athletic performance. These exercises can also help prevent injuries by strengthening the muscles that support the shoulder joint.
Sample Push Routine
Warm-up:
5-10 minutes of cardio (e.g. treadmill, stationary bike, or rowing machine)
Dynamic stretching (e.g. arm circles, shoulder rotations, chest stretches)
Bench Press:
3 sets x 8-10 reps
Start with a weight that you can comfortably lift for 8-10 reps, and gradually increase the weight over time.
Shoulder Press:
3 sets x 8-10 reps
Use dumbbells or a barbell, and start with a weight that you can comfortably lift for 8-10 reps.
Incline Dumbbell Fly:
3 sets x 12-15 reps
Lie on an incline bench with a dumbbell in each hand, and lower the weights out to the sides until your arms are parallel to the floor.
Triceps Dip:
3 sets x 10-12 reps
Use parallel bars or a sturdy surface, and lower and lift your body using your triceps muscles.
Cable Fly:
3 sets x 12-15 reps
Stand facing a cable machine with the handles at chest height, and pull the handles together in front of your chest.
Tricep Kickback:
3 sets x 12-15 reps
Hold a dumbbell in one hand, and lean forward with your arm bent at a 90-degree angle. Extend your arm straight back, and then slowly lower the weight back down.
Lateral Raise:
3 sets x 12-15 reps
Hold a dumbbell in each hand, and lift your arms out to the sides until they are parallel to the floor. Slowly lower the weights back down.
Cool-down:
5-10 minutes of low-intensity cardio (e.g. walking or light cycling)
Static stretching (e.g. chest stretch, triceps stretch)
Again, remember to use proper form, take rest breaks as needed, and increase weights gradually over time to avoid injury and achieve the best results.
Day 2: Pull
Exercises that include pulling are known as pull exercises because they entail pulling your body toward a stationary object or a weighted object. You must use your muscles to provide the force necessary to overcome the resistance in these exercises since it pulls away from your body.
Examples of pull exercises include pull-ups, rows, and curls. In a pull-up, you grip a bar and pull your body up towards the bar. In a row, you pull a weight towards your body, and in a curl, you lift a weight towards your shoulder.
Pull exercises primarily target the muscles of the back, biceps, and forearms, as well as the muscles that stabilize your shoulder blades. Incorporating pull exercises into your workout routine can help to improve your posture, increase upper body strength, and build muscle mass.
Sample Pull Day Routine
Warm-up:
5-10 minutes of cardio (e.g. treadmill, stationary bike, or rowing machine)
Dynamic stretching (e.g. arm circles, shoulder rotations, back stretches)
Pull-ups:
3 sets x 8-10 reps
Use an overhand grip and pull your body up until your chin is over the bar.
Barbell Rows:
3 sets x 8-10 reps
Use a barbell and pull the weight towards your lower chest while keeping your back straight.
Lat Pulldowns:
3 sets x 12-15 reps
Use a cable machine and pull the bar towards your chest while keeping your elbows down and back straight.
Seated Cable Rows:
3 sets x 12-15 reps
Use a cable machine and pull the handle towards your abdomen while keeping your back straight.
Dumbbell Curls:
3 sets x 12-15 reps
Use dumbbells and curl the weight towards your shoulder while keeping your elbows close to your body.
Hammer Curls:
3 sets x 12-15 reps
Use dumbbells and curl the weight towards your shoulder while keeping your palms facing each other.
Cool-down:
5-10 minutes of low-intensity cardio (e.g. walking or light cycling)
Static stretching (e.g. back stretch, bicep stretch)
Remember to use proper form, take rest breaks as needed, and increase weights gradually over time to avoid injury and achieve the best results.
Day 3: Legs
Leg exercises are a group of movements that target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. These exercises can be performed with or without weights and are beneficial for building strength, power, and endurance in the lower body.
Squats are one of the most popular leg exercises, which work on the quads, hamstrings, and glutes. To do a squat, you need to stand with your feet shoulder-width apart, then lower your body as if you are sitting down in a chair while keeping your back straight and knees in line with your toes.
Lunges are another leg workout that work the glutes, hamstrings, and quadriceps. To perform a lunge, step forward with one foot, maintaining your back straight and your knees in line with your toes, lower your body until your front thigh is parallel to the ground.
Deadlifts are also a popular leg exercise that target the hamstrings and glutes. To do a deadlift, you need to stand with your feet hip-width apart, bend forward at the hips with your back straight and knees slightly bent, grasp a barbell or dumbbells, and then lift the weight by extending your hips and standing up straight.
Other leg exercises include leg press, which target the quads, hamstrings, and glutes, and calf raises, which target the calves. Incorporating leg exercises into your workout routine can help to improve your balance, increase lower body strength, and build muscle mass.
Sample Leg Routine
Warm-up:
5-10 minutes of cardio (e.g. treadmill, stationary bike, or rowing machine)
Dynamic stretching
Squats:
3 sets x 6-10 reps
To perform a squat, stand with your feet shoulder-width apart, and then lower your body as if you are sitting down in a chair.
Lunges:
3 sets x 8-10 reps
To perform a lunge, step forward with one foot, and then lower your body until your front thigh is parallel to the ground.
Leg Press:
3 sets x 12-15 reps
To perform a leg press, sit in a leg press machine, and then push the weight away from your body by extending your legs.
Leg Extensions:
3 sets x 12-15 reps
Calf Raises:
3 sets x 12-15 reps
Day 4: Push Routine #2
Warm-up:
5-10 minutes of cardio (e.g. treadmill, stationary bike, or rowing machine)
Dynamic stretching
Flat Bench Press:
3 sets x 8-12 reps
The same as the bench press, except with dumbbells instead of the barbell.
Incline Dumbbell Bench Press:
3 sets x 8-10 reps
The same as the above exercise except on an incline bench.
Push-ups:
3 sets x 12-15 reps
Pec Dec Flyes
3 sets x 12-15 reps
Can also be performed with cables, but Pec dec is a bit more linear movement.
Military Press:
3 sets x 12-15 reps
Use dumbbells or a barbell, and start with a weight that you can comfortably lift.
Cable Lateral Raises:
3 sets x 12-15 reps
The same motion as the regular lateral raise, but the cable provides a consistent resistance path.
Cable Rope Push Downs:
3 sets x 12-15 reps
Make sure to give full arm extension and squeeze at the bottom of each rep.
Day 4: Pull Day #2
Warm-up:
5-10 minutes of cardio (e.g. treadmill, stationary bike, or rowing machine)
Dynamic stretching (e.g. arm circles, shoulder rotations, back stretches)
Dumbbell Rows:
3 sets x 8-10 reps
Use an neutral grip on the dumbbell and put your off hand on a bench or elevated surface.
Pendlay Rows:
3 sets x 8-10 reps
Bend over with your knees slightly bent and your back straight, and lift a barbell towards your chest.
Seated Cable Rows:
3 sets x 12-15 reps
Rest 60 seconds between sets
Sit in front of a cable machine with your feet on the footrests, and pull the handles towards your chest while keeping your back straight.
Bicep Curls:
3 sets x 12-15 reps
Rest 60 seconds between sets
Hold a dumbbell in each hand, and lift the weights towards your shoulders while keeping your elbows close to your body.
Hammer Curls:
3 sets x 12-15 reps
Rest 60 seconds between sets
Hold a dumbbell in each hand with your palms facing each other, and lift the weights towards your shoulders while keeping your elbows close to your body.
Day 6: Leg Routine #2
Squat:
3 sets x 8-10 reps
Rest 90 seconds between sets
Use a barbell or dumbbells, and start with a weight that you can comfortably lift for 8-10 reps.
Leg Press:
3 sets x 12-15 reps
Rest 60 seconds between sets
Use a leg press machine, and start with a weight that you can comfortably lift for 12-15 reps.
Romanian Deadlift:
3 sets x 10-12 reps
Rest 60 seconds between sets
Similar to the traditional deadlift, however, only put a very slight bend in the knee, and pull the weight with the glutes and hamstrings.
Hamstring Curls:
3 sets x 15-20 reps
3 sets x failure
Day 7: Rest and Recovery
Day 7 of a push-pull-legs workout plan is typically designated as a rest and recovery day. This day is important because it allows your body to rest and recover from the workouts you’ve completed during the week. Adequate rest and recovery are essential for muscle growth, injury prevention, and overall health.
On this day, you should avoid any intense physical activity and instead focus on restorative activities that can help your body recover. Here are some ideas for activities that you can do on your rest and recovery day:
Foam Rolling and Stretching: Use a foam roller or a massage ball to work out any knots or tight spots in your muscles. Follow this with some static stretching to help increase flexibility and reduce soreness.
Yoga or Pilates: These low-impact workouts can help you stretch and strengthen your muscles while also improving your flexibility and balance.
Active Recovery: Engage in some light activity such as walking, swimming, or cycling. This can help improve blood flow and aid in recovery.
Sleep: Getting enough sleep is crucial for recovery. Make sure to prioritize restful sleep and aim for 7-9 hours per night.
Remember, rest and recovery are just as important as the workouts themselves when it comes to achieving your fitness goals. Listen to your body, prioritize rest, and come back stronger for your next workout.
Nutrition
Proper nutrition is a critical component of any workout plan, including the push-pull-legs split. Without proper nutrition, your body won’t have the necessary nutrients to recover and build muscle after your workouts.
Here are some nutritional guidelines to follow when following a push-pull-legs workout plan:
Adequate Protein Intake: Protein is essential for muscle recovery and growth. Aim to consume at least 1 gram of protein per pound of bodyweight each day. Good sources of protein include lean meats, fish, eggs, dairy products, beans, and legumes.
Complex Carbohydrates: Carbohydrates are your body’s primary source of energy. Choose complex carbohydrates such as whole grains, fruits, and vegetables. Avoid simple carbohydrates like candy and sugary drinks.
Healthy Fats: Fats are essential for hormone regulation and energy production. Choose healthy fats such as avocados, nuts, seeds, and fatty fish.
Hydration: Proper hydration is essential for overall health and athletic performance. Aim to drink at least 8-10 cups of water each day and increase your intake during and after exercise.
Along with adhering to these rules, it’s critical to pay attention to your body’s signals of hunger and fullness and to eat enough calories to support your activity level and goals. To develop a customized nutrition plan that addresses your unique requirements and objectives, speak with a licensed dietitian or nutritionist.
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