Push pull legs workout routine with PDF

This push pull legs workout routine PDF is for strength and hypertrophy.

What Are Push/Pull/Legs (PPL) Split?

Push/pull/legs workout refers to a type of workout plan that involves dividing the body’s major muscle groups into three categories: push muscles, pull muscles, and leg muscles.

In a push/pull/legs workout routine, the “push” muscles typically include the chest, shoulders, and triceps, while the “pull” muscles include the back, biceps, and forearms. The leg muscles include the quadriceps, hamstrings, and calves.

Each muscle group is trained on a specific day of the week, with the goal of providing adequate rest and recovery time between workouts. For example, a common push/pull/legs workout routine might involve training the chest and triceps on Monday, the back and biceps on Tuesday, and the legs on Wednesday. The cycle would then repeat, with rest days interspersed between workouts.

3 Day Push Pull Legs Workout Routine

Day 1 Push workout

  • Muscle worked: Chest, Shoulders, Triceps
  • Sets: 3-4
  • Reps: 8-12
  • Rest: 1-3 minutes
  • Paused Bench Press
  • Incline Bench
  • One Arm Seated Db Press
  • Pec Deck Or Cable Fly
  • Seated Lateral Raises
  • Db Skullcrusher
  • Overhead Db Extension

Day 2 Pull workout

  • Muscle worked: Back, Biceps, Forearms
  • Sets: 3-4
  • Reps: 8-12
  • Rest: 1-3 minutes
  • Weighted Pull-Ups
  • Supported Db Row
  • Cable Row
  • Reverse Cable Fly
  • Standing Hammer Curl
  • Incline Db Curl
  • Weighted Plank
  • Woodchopper

Day 3 Legs workout

  • Muscle worked: Quads, Hamstrings, Calves, Gluteus, Core
  • Sets: 3-4
  • Reps: 8-12
  • Rest: 1-3 minutes
  • Front Squat
  • Romanian Deadlift
  • One Legged Leg Curl
  • Leg Extension
  • Standing Calf Raises

6 Day Push Pull Legs Workout Routine

Keep the same exercises as the 3-day workout routine for the first 3 days. And the last 3 days’ workouts are as follows.

Day 4 Push Workout 

  • Muscle worked: Chest, Shoulders, Triceps
  • Rest: 1-3 minutes
  • Ohp: 3 Sets, 3-5 Reps
  • Incline Db Press: 3 Sets, 6-8 Reps
  • Ring Push Ups: 2 Sets, 10-12 Reps
  • Db Fly: 3 Sets, 10-12 Reps
  • Standing Lateral Raises: 2 Sets, 12-15 Reps
  • Cable Pushdown: 3 Sets, 8-10 Reps
  • Overhead Rope Extension: 2 Sets, 10-12 Reps

Day 5 Pull Workout

  • Muscle worked: Back, Biceps, Rear Deltoid
  • Rest: 1-3 minutes
  • Sets: 3-4
  • Reps: 8-12
  • Barbell Row
  • Lat Pulldown
  • Lat Prayer
  • Upright Row Cable
  • Ez Bar Curl
  • Reverse Cable Curl
  • Leg Raises: Max reps
  • Cable Crunch

Day 6 Leg Workout

  • Muscle worked: Quads, Hamstrings, Calves, Gluteus, Core
  • Rest: 1-3 minutes
  • Squat: 5 Sets, 3-5 Reps
  • Lunges: 3 Sets, 8-10 Reps
  • Lying Leg Curl: 4 Sets, 10-12 Reps
  • Seated Calf Raises: 5 Sets, 12-15 Reps
Push pull legs workout routine pdf

Push pull legs workout routine PDF

FAQ about push pull legs workout

Push/pull/legs split can be the most effective workout for building muscle and improving strength, as it allows you to focus on specific muscle groups on different days and allows for more frequent training of each muscle group.

For most people, the Push Pull Legs workout should be done 3-5 days a week. For most beginners, training three days a week with a PPL split can be a good starting point. If you’re finding that three days a week is not enough to stimulate muscle growth or you’re feeling overtrained, you may need to increase your training volume or frequency.

The best order depends on your specific goals and preferences.

  • Push-Pull-Legs: It may be particularly useful if you’re trying to bring up a lagging body part.
  • Legs-Push-Pull: It may be particularly useful if you’re trying to maximize muscle growth in your lower body.
  • Push-Legs-Pull: This allows you to alternate between upper and lower body exercises, which may be useful for maintaining a balanced physique.

Yes. PPL split can be effective for beginners as well as more experienced lifters. It allows you to focus on specific muscle groups on different days, which can help you to better target and stimulate muscle growth. This can be especially helpful for beginners who are still learning proper form and technique, as it allows them to devote more time and attention to each muscle group.

Here is a simple push pull legs workout for beginners: 3 sets, 8-10 reps

Push workout:

Pull workout:

Legs workout:

  • Barbell Back Squats
  • Bulgarian Split Squat
  • Leg Press
  • Lunges
  • Calf Raises

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