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

FAQ about push pull legs workout

Is push pull legs effective?

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.

Is push pull legs 3 days a week enough?

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.

What is the best order of push pull legs?

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.

Is Push Pull legs good for beginners?

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: