The Ultimate Guide to the Push Pull Legs (PPL) Workout Routine
Are you looking for an effective workout routine to build muscle and gain strength? Look no further than the Push Pull Legs (PPL) routine. This workout split is focused on targeting major muscle groups and incorporates both compound and isolation movements. In this comprehensive guide, we will provide you with all the information you need to get started with the basic PPL workout routine. Whether you’re a beginner or an experienced lifter, this guide will help you plan and customize your 3-day or 6-day workout split to achieve your fitness goals.
Understanding the Push Pull Legs Workout Split
The PPL workout split is a popular and effective training method that divides your workouts into three categories: push exercises, pull exercises, and leg exercises. This structure allows you to target specific muscle groups in each workout session, ensuring a balanced and comprehensive training program. Let’s take a closer look at each category:
Push Exercises
The push exercises focus on training the chest, shoulders, and triceps. These exercises primarily involve pushing movements, such as bench presses and shoulder presses. By combining compound movements like the flat barbell bench press and isolation movements like tricep rope pushdowns, you can effectively target and develop these muscle groups.
Here’s an example of a push workout routine:
| Exercise | Sets x Reps |
|---|---|
| Flat Barbell Bench Press | 4 x 6-10 |
| Incline Bench Press | 3 x 10-12 |
| Seated Shoulder Press | 3 x 10-12 |
| Flat Bench Dumbbell Flyes | 3 x 12-15 |
| Standing Dumbbell Lateral Raises | 3 x 10-12 |
| Tricep Rope Pushdown | 3 x 12-15 |
| EZ Bar Skullcrusher | 3 x 10-12 |
Pull Exercises
The pull exercises target the back, biceps, and abs. These exercises involve pulling movements, such as rows and lat pulldowns. By incorporating a combination of compound exercises like barbell rows and isolation exercises like barbell curls, you can effectively train and develop these muscle groups.
Here’s an example of a pull workout routine:
| Exercise | Sets x Reps |
|---|---|
| Barbell Row | 3 x 6-8 |
| Neutral Lat Pulldown | 3 x 8-10 |
| Dumbbell Shrug | 2 x 12-15 |
| Face Pull | 2 x 12-15 |
| Barbell Curl | 3 x 8-12 |
| Hammer Curl | 3 x 12-15 |
| Leg Raises | 3 x 12-15 |
Leg Exercises
The leg exercises focus on training the quadriceps, hamstrings, glutes, and calves. These exercises include movements like squats, deadlifts, and lunges. By incorporating a variety of compound and isolation exercises, you can effectively target and develop the muscles in your lower body.
Here’s an example of a leg workout routine:
| Exercise | Sets x Reps |
|---|---|
| Barbell Squat | 3 x 6-8 |
| Romanian Deadlift | 3 x 10-12 |
| Leg Press | 3 x 8-10 |
| Barbell Lunges | 3 x 10-12 |
| Leg Curl | 3 x 15-20 |
| Calf Press | 3 x 10-12 |
Is the Push Pull Split for You?
Before diving into the PPL workout routine, it’s important to consider a few factors that will determine if this split is suitable for you. Take into account the following:
- Strength Training Experience: Are you an experienced lifter with a good understanding of compound and isolation movements? Have you been successful with a 5-day workout split for at least 6 months?
- Personal Goals: What are your fitness goals? Are you looking to reach a new personal record, add muscle and strength, or achieve specific aesthetic goals?
- Weekly Schedule: How many days per week are you available to train? Can you commit to a 6-day workout routine, or would a 3, 4, or 5-day split be more realistic for you?
- Age and Recovery: Consider your age and your body’s ability to rest and recover. Younger individuals may be able to handle more frequent training sessions, while older individuals may require more rest days.
- Injuries or Health Concerns: Do you have any pre-existing injuries or health concerns that may affect your ability to perform certain exercises? It’s important to prioritize your safety and consult with a healthcare professional if necessary.
The 6-Day PPL Routine: Building Muscle & Strength
The 6-day PPL routine is a challenging workout split that requires commitment and dedication. It is perfect for individuals who have the time and energy to invest in their fitness goals. If you have been following a 4-day split, transitioning to the PPL routine can be a great way to switch up your training and continue making progress.
Traditional 6-Day Push, Pull & Legs Routine
The traditional 6-day PPL routine follows a structured schedule that alternates between push, pull, and leg workouts. This routine allows you to train similar movements together, providing adequate recovery time for each muscle group.
Here’s an example of the traditional 6-day PPL routine:
- Day 1: Chest, Shoulders, and Triceps
- Day 2: Back, Biceps, and Abs
- Day 3: Legs
- Day 4: Chest, Shoulders, and Triceps
- Day 5: Back, Biceps, and Abs
- Day 6: Legs
- Day 7: Rest
Push/Pull/Legs Workout Schedule
Depending on your experience level and availability, you can modify the PPL routine to fit your needs. Here are a few variations of the PPL workout schedule:
- Newer Lifters: For beginners, it is recommended to follow an every-other-day split, alternating between push, pull, and leg workouts. This allows for sufficient rest and recovery between sessions. The schedule would look like this: Push/Rest/Pull/Rest/Legs/Rest (Repeat).
- Intermediate Lifters: Intermediate lifters can opt for a 3-on/1-off split, performing push, pull, and leg workouts for three consecutive days, followed by a rest day. The schedule would look like this: Push/Pull/Legs/Rest (Repeat).
- Advanced Lifters: Advanced lifters can handle a more intense training schedule. They can follow a 6-on/1-off split, training push, pull, and leg workouts for six consecutive days, followed by a rest day. The schedule would look like this: Push/Pull/Legs/Push/Pull/Legs/Rest (Repeat).
Push, Pull & Legs Workout Nutrition
To maximize your muscle size and strength gains with the PPL routine, proper nutrition is essential. Since the PPL routine is a high-volume training program, it requires an increased caloric intake to support muscle growth. Here are some tips for optimizing your nutrition:
- Caloric Intake: Calculate your daily calorie needs based on your goals and activity level. To promote muscle growth, aim for a slight calorie surplus. Start with around 3500 calories per day and adjust as needed.
- Macronutrient Balance: Ensure that your diet includes an adequate amount of protein, carbohydrates, and healthy fats. Protein is crucial for muscle repair and growth, while carbohydrates provide energy for your workouts. Healthy fats support hormone production and overall health.
- Meal Timing: Distribute your meals throughout the day to support your training sessions. Consider consuming a balanced meal containing protein, carbohydrates, and fats before and after your workouts to fuel your body and aid in recovery.
- Hydration: Don’t forget to stay hydrated! Drink plenty of water throughout the day to support optimal performance and recovery.
Remember, nutrition plays a vital role in achieving your fitness goals. Consult with a registered dietitian or nutritionist for personalized guidance based on your specific needs.
Conclusion
The Push Pull Legs (PPL) workout routine is a highly effective training method for building muscle and gaining strength. By dividing your workouts into push, pull, and leg exercises, you can target specific muscle groups and create a well-rounded training program. Whether you’re a beginner or an experienced lifter, the PPL routine can be adapted to suit your needs and help you achieve your fitness goals. Remember to prioritize proper nutrition and rest to support your training efforts. Start incorporating the PPL routine into your workout regimen and watch your strength and muscle gains soar!
