This routine combines elements of both the push and pull muscles, as well as the legs, making it a comprehensive full-body workout.
In this blog post, we will discuss all aspects of setting up a PPL routine, from choosing the right exercises to avoiding common mistakes. We will show you how to set up a 3-day or 6-day workout plan and will also highlight the advantages and disadvantages of this training style.
Regardless of your training experience, by the end of this article, you will be able to setup and follow a PPL Workout Routine that will pack on muscle and strength to your body in the quickest (and safest) way possible!
So, let’s get started!
A push-pull-legs (PPL) workout routine is a type of split workout routine in which you work one muscle group per day.
The push-day muscles are your chest, shoulders and triceps.
The pull-day muscles are your back and biceps.
The leg day muscles are your quads, hamstrings and calves.
This type of routine has been around for a long time and is still popular today because it’s an effective way to train the entire body.
It is generally recommended that before embarking on a PPL training split; you are familiar with training and have had perhaps up to 12 months of training experience.
Why? In order to get the most effective workout routines, you need to have a good mind-muscle link. You need to be able to feel the muscle contract as you perform the exercises and reps. This will allow you to get the most from all\any of your training routines.
Knowing the difference between compound and isolation exercises is key and you will become familiar with both as you train the body and muscles.
When it comes to choosing the right exercises for your PPL routine, there are a few things you need to keep in mind. First, you want to make sure that you are including a mix of both compound and isolation exercises.
Compound exercises are multi-joint movements that work multiple muscle groups simultaneously, while isolation exercises focus on a single muscle group. Both types of exercises are important for maximizing muscle growth.
Second, you want to choose exercises that target all 3 of the main muscle groups – the chest (push), back (pull), and legs (legs). A well-rounded PPL routine will include at least one exercise for each muscle group.
Third, you want to make sure that you are using a variety of rep ranges. Studies have shown that different rep ranges produce different results. For example, lower reps (1-5) are better for strength gains, while higher reps (8-12) are better for muscle growth.
Finally, you want to make sure that you are using a variety of exercises. This will help to prevent boredom and keep your workouts interesting. Here is a list of some great exercises to include in your PPL routine:
– Bench press
– Overhead press
– Chest flyes
– Lateral raises
– Leg extensions
– Leg curls
Now that we’ve covered some of the basics of choosing the right exercises for your PPL routine, let’s talk about avoiding some common mistakes.
First, many people make the mistake of only doing one type of exercise per muscle group. For example, they will only do bench press for their chest workout and leg extensions for their leg workout. However, it’s important to remember that variety is key. As we mentioned earlier, using a variety of exercises will help to prevent boredom and keep your workouts interesting. It will also help you to target all areas of each muscle group.
Second, another common mistake is not giving each muscle group enough attention. Remember, a well-rounded PPL routine should include at least one exercise for each muscle group. If you only focus on one muscle group, you’re not giving your body the balanced workout it needs to grow.
Third, many people make the mistake of not using enough weight. If you’re not challenging your muscles, they won’t grow. It’s important to use a weight that is heavy enough to fatigue your muscles by the end of your set.
Finally, the last common mistake is not resting enough between sets. Your muscles need time to recover in order to grow. We recommend resting for 1-2 minutes between sets.
Now that we’ve covered some of the basics of setting up a PPL routine, let’s discuss the advantages and disadvantages of this type of workout.
– The PPL routine is a well-rounded, full-body workout that targets all 3 of the main muscle groups.
– This routine is perfect for beginners and intermediate lifters.
– The PPL routine is relatively simple to follow and can be easily customized to your individual goals.
– Some people may find this routine to be too basic.
– This routine may not be suitable for advanced lifters who are looking for more of a challenge.
To answer this we need to encourage you to ask yourself the following
How long have you been training for? If the answer is 6 months and more then that’s good
Have you made good gains in the time you have been training? If the answer is Yes then that’s good
Have you got a good understanding of isolation and compound exercises? If the answer is Yes then that’s good
Have you set yourself goals in terms of strength, muscle and general fitness? If the answer is Yes that record them and use them as a target for your training
Are you healthy and injury free? If the answer is Yes, then you will get the most from the training
Have you got your nutrition on point and does it match your fitness goals? If the answer is Yes, then be ready to adjust this based on your results
We do not recommend a 3-day push pull legs split for those that have less than 18 months of training experience. Training the entire body twice a week is extremely taxing to the body and muscle groups and can lead to overtraining very quickly.
We recommend that everyone starts with a 6-day training routine for PPL as that will allow the body to get primed for the training and will also enable you to change things as and when necessary.
Let’s now look at the actual training split and the exercises you will be doing.
We recommend the 6-day PPL routine as it allows you to add a rest day in between if needed and let the body adapt to the new training routine
Day 1 – Chest, Shoulder and Triceps
Day 2 – Back, Biceps and Abs
Day 3 – Legs
Day 4 – Chest, Shoulder and Triceps
Day 5 – Back, Biceps and Abs
Day 6 – Legs
Day 7 – OFF
A PPL training routine is very taxing for the major muscle groups and so your nutrition and caloric intake needs to be on point. We recommend anywhere from 3,000 to 4000 calories per day (depending on your current stats) and would encourage you to take weekly measurements on the scales and tape.
If you want to make sure that your Push Pull Legs routine is optimised for muscle growth, there are a few things you can do.
First, make sure that you are including a mix of both compound and isolation exercises.
Second, focus on using a variety of rep ranges.
Third, make sure to use a variety of exercises.
Fourth, give each muscle group enough attention.
Fifth, use enough weight.
Sixth, rest for 1-2 minutes between sets.
Seventh, eat a healthy diet and get enough rest and recovery.
Eighth, focus on progressive overload by adding weight or reps over time.
If you follow these tips, you’ll be well on your way to maximising your muscle growth with your PPL routine.
We would recommend that you do no more then 2 exercises per bodypart on the given workout split.
Yes, you can use the barbell bench press or dumbbell bench press
We recommend you stick with tried and tested exercises for the body parts per the workout and exercise plan above. If you feel you need a change then you can increase the rep ranges, weights or order of the bodyparts being trained.
Yes, the PPL training routine is known to be good for muscle building and building strength.
We hope this article was helpful. If you have any questions or comments, please feel free to leave them below. Also, be sure to check out our other articles for more great workout tips and information! Have a great day!