Introduction
The Push Pull Legs (PPL) workout split is a popular workout routine designed to target all major muscle groups. This workout split focuses on alternating between push, pull, and leg exercises, which allows for optimal muscle recovery and growth. The PPL workout split is perfect for those looking to build overall muscle mass and strength.
Workout Schedule
Monday: Push
Bench press
Dumbbell flys
Dips
Overhead press
Dumbbell lateral raise
Cable tricep extensions
Tuesday: Pull
Deadlifts
Barbell rows
Pull-ups
Dumbbell curls
Rear delt flys
Wednesday: Legs
Squats
Lunges
Leg press
Hamstring curls
Calf raises
Thursday: Push
Bench press
Dumbbell flys
Dips
Overhead press
Dumbbell lateral raise
Cable tricep extensions
Friday: Pull
Deadlifts
Barbell rows
Pull-ups
Dumbbell curls
Rear delt flys
Saturday: Legs
Squats
Lunges
Leg press
Hamstring curls
Calf raises
Sunday: Rest
Guidelines & Tips:
Warm up: Before each workout, it's important to warm up to prevent injury. A 5-10 minute warm-up session including light cardio and dynamic stretching is recommended.
Sets & Reps: Perform 3 sets of 8-12 reps for all exercises.
Rest: Rest 30-60 seconds between sets. Adequate rest is essential for muscle recovery and growth. Make sure to take at least one rest day per week and allow your muscles to fully recover before your next workout.
Substitutions: You can switch the exercises and make changes to the program based on individual needs and goals. If you do not have access to the right equipment or prefer a different exercise, you may do another variation instead. Example: Doing cable machine chest flys instead of dumbbell flys. Doing a machine chest press instead of bench press. Doing machine cable pulldowns instead of pull ups etc. Taking a rest day on Thursday instead of Sunday etc.
Form: Focus on proper form and technique when performing each exercise. Good form will help you get the most out of each workout and prevent injury.
Progress: Gradually increase the weight you are lifting over time. This will help you build muscle and strength and prevent plateaus.
Conclusion
The MuscleMotive Workout Program provides a simple and effective workout routine designed to target all major muscle groups. The Push Pull Legs workout split is a popular workout routine that allows for optimal muscle recovery and growth. The program includes a workout schedule, exercise tips, and guidelines for progression and rest. Remember, consistency and proper form are key to success. Good luck on your fitness journey!
