Push/pull/legs (PPL) is a workout routine that divides exercises into three categories: push, pull, and legs. Push exercises target muscles involved in pushing movements, such as the chest, shoulders, and triceps. Pull exercises focus on muscles used in pulling movements, including the back and biceps. Leg exercises work on the lower body, including the quads, hamstrings, and calves.
The push/pull/legs routine can be adapted into various workout splits, such as 3-day, 4-day, 5-day, or 6-day splits. A 3-day split involves one session each for push, pull, and legs per week. A 4-day split might add an additional session for a specific muscle group. A 5-day split could involve two push, two pull, and one leg day. A 6-day split would include two sessions each for push, pull, and legs.
The push/pull/legs routine is most effective for intermediate and advanced athletes. This workout split promotes more balanced muscle development compared to other splits such as upper/lower splits, full-body workouts, the Arnold split, or the bro split.
Building a push/pull/legs workout plan involves selecting exercises for each category, determining sets and reps, and planning rest periods. Customization of the PPL workout plan depends on training variables like exercise selection, sets, reps, and rest periods to match individual goals and fitness levels.
3-Day Push/Pull/Legs Workout Routine
A 3-day push/pull/legs workout routine splits training into three sessions per week, focusing on push, pull, and leg exercises.
A 3-day PPL routine is primarily for beginners and intermediate athletes.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Push/pull/legs workouts would be followed in sequential order in the workout schedule, rotating through “push”, “pull”, and “legs” workout days.
3-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 3-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Rest |
| Wednesday | Pull Workout A |
| Thursday | Rest |
| Friday | Legs Workout B |
| Saturday | Rest |
| Sunday | Rest |
Two versions for each workout day – Push A and B, Pull A and B, and Legs A and B – can be created to provide more exercise variety. These push/pull/legs workouts could be followed in a sequence, for example, one week could rotate Push A, Pull A, Legs A, and the following week Push B, Pull B, Legs B.
4-Day Push/Pull/Legs Workout Routine
A 4-day push/pull/legs workout routine splits training into four sessions per week, focusing on push, pull, and leg exercises, with one additional day for a specific muscle group or a repeated session.
A 4-day PPL routine is primarily for intermediate athletes.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Smith Machine Incline Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
These workouts follow a sequence in the weekly schedule, rotating the starting workout each week to ensure balanced development and recovery. For instance, one week might start with a push workout, the next week starts with a pull workout, and the following begins with legs, continuing this rotation.
4-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 4-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout |
| Tuesday | Pull Workout |
| Wednesday | Rest |
| Thursday | Leg Workout |
| Friday | Rest |
| Saturday | Push Workout |
| Sunday | Rest |
In this schedule, each push, pull, and leg day is spread throughout the week with rest days in between to allow for recovery. The following week would alter the starting workout of the week. For example, if one week starts with a push workout, the next week could start with a pull workout, and then a leg workout in the subsequent week.
Additionally, two versions for each workout day – Push A/B, Pull A/B, and Legs A/B – could be created to provide further exercise variation.
The table below shows the structure of a 4-day workout routine schedule with two versions (A and B) for each day (push, pull, legs) across 3 weeks.
| Day of Week | Week 1 Workouts | Week 2 Workouts | Week 3 Workouts |
|---|---|---|---|
| Monday | Push Workout A | Pull Workout B | Leg Workout A |
| Tuesday | Pull Workout A | Leg Workout B | Push Workout B |
| Wednesday | Rest | Rest | Rest |
| Thursday | Leg Workout A | Push Workout A | Pull Workout B |
| Friday | Rest | Rest | Rest |
| Saturday | Push Workout B | Pull Workout A | Leg Workout B |
| Sunday | Rest | Rest | Rest |
5-Day Push/Pull/Legs Workout Routine
A 5-day push/pull/legs workout routine splits training into five sessions per week, focusing on push, pull, and leg exercises, with additional days for specific muscle groups or repeated sessions.
This workout routine is primarily for intermediate and advanced athletes seeking balanced muscle development and increased training frequency.
An alternative to the 5-day PPL routine is the push/pull/legs/upper/lower workout.
This workout routine variant includes an upper-body workout and a lower-body workout, offering more variety and balanced training.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Smith Machine Incline Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an upper-body workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating a second example of a lower-body workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
5-Day Push/Pull/Legs/Upper/Lower Workout Routine Schedule
The table below illustrates the structure of a 5-day push/pull/legs/upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout |
| Tuesday | Pull Workout |
| Wednesday | Leg Workout |
| Thursday | Rest |
| Friday | Upper Body Workout |
| Saturday | Lower Body Workout |
| Sunday | Rest |
You can create two versions for each workout day, named Push A and B, Pull A and B, Legs A and B, Upper Body A and B, and Lower Body A and B. These workout versions can be followed in a sequence, alternating between Push A, Pull A, Legs A, Upper Body A, and Lower Body A in one week and Push B, Pull B, Legs B, Upper Body B, and Lower Body B in the next week.
6-Day Push/Pull/Legs Workout Routine
A 6-day push/pull/legs workout routine splits training into six sessions per week, focusing on push, pull, and leg exercises, with each session repeated twice.
A 6-day PPL workout routine is primarily for advanced athletes seeking high-frequency training and optimal muscle growth.
In a 6-day push/pull/legs workout routine, each major muscle group is worked twice per week, following a sequence A and B for variation.
Below is a table illustrating an example of push workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of pull workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of leg workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of push workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 10 – 12 | 120 seconds |
| Weighted Triceps Dips | 3 | 10 – 12 | 120 seconds |
| Dumbbell Side Lateral Raises | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Extensions | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of pull workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| T-Bar Row | 3 | 10 – 12 | 120 seconds |
| Seated Cable Row | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Biceps Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Rear Delt Fly | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of leg workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
| Seated Leg Curl | 4 | 12 – 15 | 90 seconds |
6-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 6-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Pull Workout A |
| Wednesday | Leg Workout A |
| Thursday | Push Workout B |
| Friday | Pull Workout B |
| Saturday | Leg Workout B |
| Sunday | Rest |
Workouts follow a repeating weekly sequence, allowing each major muscle group to be worked twice per week, optimizing muscle growth and recovery periods.
What is Push/Pull/Legs (PPL) Workout Routine Split?
The push/pull/legs (PPL) workout routine split is a method of organizing workouts by dividing exercises into three distinct categories: push, pull, and legs.
On push day, exercises focus on muscles involved in pushing movements. These muscles include the chest, shoulders, and triceps.
On pull day, exercises target muscles used in pulling movements. These muscles include the back and biceps.
On leg day, exercises work on the lower body. These muscles include the quads, hamstrings, glutes, and calves.
Is the Push/Pull/Legs Split Effective?
Yes, the push/pull/leg split is effective. The push/pull/legs split promotes balanced muscle development, allows for adequate recovery, and suits various training frequencies.
Who Is Push/Pull/Legs Split For?
The push/pull/legs split is best suited for intermediate and advanced athletes.
Who Should Avoid Push/Pull/Legs Split?
Beginners should consider avoiding the push/pull/leg split.
Beginners may need simpler routines to build foundational strength and technique such as full-body or upper/lower workout splits.
What Are the Benefits of the Push/Pull/Legs Split?
Listed below are the five main benefits of the push/pull/legs split.
- Balanced Muscle Development: Ensures all major muscle groups are trained evenly.
- Adequate Recovery: Allows specific muscle groups to rest while others are worked.
- Flexibility: Adapts to various training frequencies and schedules.
- Increased Training Volume: Enables higher training volume for each muscle group.
- Specialization: Focuses on specific muscle groups, allowing for targeted improvements.
What Are the Disadvantages of the Push/Pull/Legs Split?
Listed below are the three main disadvantages of the push/pull/leg split.
- Time-Consuming: Requires frequent gym visits, which may be challenging for those with busy schedules.
- Not Ideal for Beginners: May be too complex for those new to weight training.
- Potential for Overtraining: Risk of overtraining if not properly managed, especially for advanced athletes.
How to Build a Push/Pull/Legs Workout Plan?
Listed below are the eight steps to build a push/pull/legs workout plan.
- Determine Goal: Identify your fitness goals, such as muscle gain, strength, or endurance.
- Choose Frequency: Decide how many days per week you can train, typically 3, 4, 5, or 6 days.
- Consider Using a Workout Template: Use a pre-made template to plan and track your workouts efficiently.
- Specify Workout Exercises: Select exercises for each category: push, pull, and legs.
- Select Sets and Rep Ranges: Determine the number of sets and reps for each exercise based on your goals.
- Select Rest Time Between Sets: Decide on rest periods between sets, typically ranging from 60 to 120 seconds.
- Fill in the Weights: Record the weights you plan to use for each exercise.
- Add Notes: Include any additional notes, such as form tips or progression plans.
How to Customize the Push/Pull/Legs Workout Plan for Your Needs?
Customizing the push/pull/legs workout plan involves adjusting variables like exercise selection, sets, reps, rest periods, and training frequency to meet specific needs. These training variable adjustments can cater to different genders, fitness levels, and goals.
Listed below are various workout plan customizations for certain genders, levels, and goals.
- Push/Pull/Legs Workout for Men: Focus on compound lifts and higher volume for muscle growth.
- Push/Pull/Legs Workout for Women: Emphasize lower body exercises and include more glute-focused movements.
- Beginner Push/Pull/Legs Workout: Simplify exercise selection and reduce training volume for foundational strength.
- Intermediate Push/Pull/Legs Workout: Increase exercise variety and training volume for progressive overload.
- Advanced Push/Pull/Legs Workout: Incorporate advanced techniques like supersets and drop sets for muscle shock.
- Push/Pull/Legs Workout for Muscle Gain: Prioritize hypertrophy with higher reps and moderate weights.
- Push/Pull/Legs Workout for Weight Loss: Integrate high-intensity exercises and shorter rest periods to boost calorie burn.
- Push/Pull/Legs Workout for Strength: Focus on lower reps and heavier weights for maximal strength gains.
- Push/Pull/Legs Workout With Cardio: Add cardio sessions on rest days or after weight training for cardiovascular health.
How Many Days a Week Should You Do Push/Pull/Legs Routine?
You should do the push/pull/legs routine 3 to 6 days a week, depending on your fitness level and recovery ability.
Is Doing Push/Pull/Legs 3 Days a Week Enough?
Yes, doing push/pull/legs 3 days a week is enough, especially for beginners and intermediates. Training each muscle group once a week can still build muscle effectively when combined with proper nutrition and recovery.
Is Doing Push/Pull/Legs 6 Days a Week Too Much?
No, doing push/pull/legs 6 days a week is not too much for advanced athletes. Training each muscle group twice a week can be effective if managed with proper recovery and nutrition.
How Many Rest Days Are Needed for a Following Push/Pull/Legs Split?
You need 1 to 2 rest days for a push/pull/leg split. Rest days allow muscles to recover and grow, reducing the risk of overtraining and injury. The number of rest days depends on your training frequency and recovery ability.
Can You Do Push/Pull/Legs With No Rest Days?
No, you cannot do push/pull/legs with no rest days. Rest days are crucial for muscle recovery and growth. Training every day without rest increases the risk of overtraining, injury, and burnout.
Does the Order of Push/Pull/Legs Matter?
Yes, the order of push/pull/legs matters. Following the push/pull/legs sequence ensures balanced muscle development and adequate recovery.
Proper order of push/pull/legs helps prevent muscle fatigue and overuse injuries by allowing different muscle groups to rest while others are trained.
Can You Do Push and Pull on the Same Day?
Yes, you can do push and pull on the same day. Combining push and pull exercises in a single session is known as a full-body or upper-body workout.
Following a full-body or upper-body workout can save time and provide balanced muscle stimulation. However, it may reduce the focus and training volume on each muscle group compared to separate push and pull days.
How Long Should a Push/Pull/Leg Workout Be?
A push/pull/leg workout should typically be 60 to 90 minutes long. This duration allows for adequate warm-up, effective training volume, and proper rest periods between sets.
What Are the Best Exercises for Push/Pull/Legs?
The best exercises for push/pull/legs routines include a mix of compound and isolation exercises. Compound exercises target multiple muscle groups, while isolation exercises focus on specific muscles.
Listed below are examples of exercises for each category in the push/pull/legs routine.
- Push Exercises: Bench press, overhead press, and tricep dips are effective compound exercises, while lateral raises and tricep extensions are good isolation exercises.
- Pull Exercises: Pull-ups, barbell rows, and deadlifts are strong compound exercises, while bicep curls and face pulls are useful isolation exercises.
- Leg Exercises: Squats, deadlifts, and lunges are key compound exercises, while leg curls and calf raises are beneficial isolation exercises.
What Are the Best Push Exercises for PPL?
Listed below are the best push exercises for the push/pull/legs routine.
- Barbell Bench Press: Targets the chest, shoulders, and triceps.
- Incline Dumbbell Press: Emphasizes the upper chest and shoulders.
- Overhead Shoulder Press: Works the shoulders and triceps.
- Dumbbell Shoulder Press: Focuses on the shoulders and triceps.
- Push-Ups: Engages the chest, shoulders, and triceps.
- Tricep Dips: Isolates the triceps and also works the chest and shoulders.
- Lateral Raises: Targets the shoulder’s lateral deltoid.
- Front Raises: Focuses on the front deltoid.
- Cable Flyes: Isolates the chest muscles.
- Pec Deck Machine: Works the chest in an isolated manner.
- Skull Crushers: Targets the triceps.
- Tricep Extensions: Isolates the triceps.
- Arnold Press: Engages the shoulders and triceps with a rotational movement.
- Landmine Press: Works the shoulders and triceps with a unique angle.
- Chest Press Machine: Provides a stable way to target the chest and triceps.
What Are the Best Pull Exercises for PPL?
Listed below are the best pull exercises for the push/pull/legs routine.
- Pull-Ups: Targets the back and biceps.
- Chin-Ups: Focuses on the back and biceps with more emphasis on the biceps.
- Barbell Rows: Engages the back, biceps, and rear deltoids.
- Dumbbell Rows: Works the back and biceps with a unilateral focus.
- Lat Pulldowns: Targets the lats and biceps.
- T-Bar Rows: Emphasizes the middle back and lats.
- Face Pulls: Focuses on the rear deltoids and upper back.
- Seated Cable Rows: Works the middle back and biceps.
- Deadlifts: Engages the entire posterior chain, including the back and hamstrings.
- Bent Over Rows: Targets the back and biceps.
- Hammer Curls: Isolates the biceps and forearms.
- Preacher Curls: Focuses on the biceps with strict form.
- Reverse Curls: Engages the biceps and forearms.
- Cable Pullover: Isolates the lats.
- Inverted Rows: Works the back and biceps using body weight.
What Are the Best Leg Exercises for PPL?
Listed below are the best leg exercises for the push/pull/legs routine.
- Squats: Targets the quads, hamstrings, glutes, and calves.
- Deadlifts: Engages the entire posterior chain, including hamstrings and glutes.
- Leg Press: Focuses on the quads, hamstrings, and glutes.
- Lunges: Works the quads, hamstrings, and glutes with a unilateral focus.
- Romanian Deadlifts: Emphasize the hamstrings and glutes.
- Bulgarian Split Squats: Targets the quads, hamstrings, and glutes with a unilateral focus.
- Leg Curls: Isolates the hamstrings.
- Leg Extensions: Isolates the quads.
- Calf Raises: Focuses on the calves.
- Hip Thrusts: Engages the glutes and hamstrings.
- Step-Ups: Works the quads, hamstrings, and glutes.
- Goblet Squats: Targets the quads, hamstrings, and glutes.
- Sumo Deadlifts: Emphasize the inner thighs, hamstrings, and glutes.
- Hack Squats: Focuses on the quads and glutes.
- Glute Bridges: Isolates the glutes and hamstrings.
How Many Exercises Per Muscle Group Should You Do in a PPL Routine?
You should do 2 to 4 exercises per muscle group in a PPL workout routine. This range ensures adequate volume for muscle growth while preventing overtraining.
For example, during a push workout, you might do 2 to 4 exercises for the chest, such as barbell bench press and incline dumbbell press. For shoulders, you could do overhead shoulder presses and lateral raises. For the triceps, consider tricep dips and tricep extensions.
When Should You Do Ab Exercises in a Push/Pull/Legs Routine?
You should do ab exercises at the end of your push, pull, or leg workouts.
This exercise order ensures that your core is not fatigued during compound lifts, which require core stability.
How Does Push/Pull/Legs Compare to Other Workout Splits?
Push/pull/legs split offers balanced muscle development and adequate recovery compared to other workout splits.
Unlike full-body workouts, push/pull/leg split allows for higher training volume per muscle group. Compared to upper/lower splits, push/pull/leg split provides more focused training sessions. Unlike the bro split, which isolates muscle groups per day, the PPL split promotes more frequent muscle stimulation.
What is the Difference Between Push/Pull/Legs and Upper/Lower Split?
The push/pull/legs split divides workouts into three categories: push, pull, and legs, while the upper/lower split divides workouts into upper-body and lower-body sessions.
Push/pull/leg split allows for more focused training on specific muscle groups, making it better for advanced athletes seeking muscle hypertrophy. Upper/lower split is simpler and provides balanced training, making it better for beginners and those with limited training days.
What is the Difference Between Push/Pull/Legs and Full-Body Split?
The push/pull/legs split targets specific muscle groups on different days, while the full-body split works all major muscle groups in each session.
Push/pull/leg split allows for higher training volume and focused muscle development, making it better for intermediate and advanced athletes. Full-body split is simpler, requires fewer training days, and is better for beginners and those with limited time.
What is the Difference Between Push/Pull/Legs and Arnold Split?
The push/pull/legs split organizes workouts by movement patterns: push, pull, and legs. The Arnold split, named after Arnold Schwarzenegger, typically divides workouts into chest/back, shoulders/arms, and legs, often with higher frequency and volume.
Push/pull/leg split promotes balanced muscle development and recovery, making it suitable for most athletes. Arnold split allows for more specialized muscle targeting and is better for advanced athletes focused on bodybuilding and hypertrophy.
What is the Difference Between Push/Pull/Legs Split and Bro Split?
The push/pull/legs split divides workouts into push, pull, and leg days, while the bro split isolates one muscle group per day, such as the chest, back, shoulders, arms, and legs.
Push/pull/legs promotes more frequent muscle stimulation and balanced development, making it better for intermediate and advanced athletes. The bro split allows for intense focus on a single muscle group, which may suit advanced bodybuilders but can lead to less frequent muscle activation and longer recovery times.
How to Use Workout Templates for Push/Pull/Legs Split Routines?
A workout template is a structured format designed to help plan and track workout routines.
To use a workout template for a push/pull/legs split, start by choosing the right template that suits your needs, such as Microsoft Excel, Google Sheets, PDF (Printable), Google Docs, or Microsoft Word.
Fill out the training variables, including exercises, sets, reps, rest periods, and optional weight and notes, to create a workout plan. As you perform the exercises, note down the reps and weight used, and add any relevant notes.
Lastly, you can compare the results with previous weeks and adjust the workout plan as needed to ensure progress.