The Push-Pull-Legs (PPL) workout split is a game-changer for anyone looking to optimize their fitness routine. It promotes balanced muscle development by targeting specific groups—push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves)—on dedicated days. This split allows for efficient recovery, minimizing injury risks and maximizing growth. Highly customizable, it suits beginners and pros alike, offering varied and time-efficient workouts that keep you motivated. With PPL, you can enjoy focused, intense sessions that drive muscle gains and strength improvements, making it the ultimate choice for your fitness journey!
Day 1: Push
Bench Press (Barbell)
Sets: 3-4
Rep Range: 6-12
Overhead Press (Dumbbell)
Sets: 3-4
Rep Range: 8-12
Fly's (Dumbbell)
Sets: 3-4
Rep Range: 8-15
Tricep Dips
Sets: 3-4
Rep Range: Failure
Lateral Raises (Dumbbell)
Sets: 3-4
Rep Range: 12-15
Skull Crushers
Sets: 3-4
Rep Range: 8-12
Day 2: Pull
Deadlifts (Barbell)
Sets: 3-4
Rep Range: 6-12
Pull Ups
Sets: 3-4
Rep Range: Failure
Bent Over Rows (Barbell)
Sets: 3-4
Rep Range: 8-12
Face Pulls (Cable)
Sets: 3-4
Rep Range: 12-15
Bicep Curls (Barbell)
Sets: 3-4
Rep Range: 8-12
Hammer Curls (Dumbbell)
Sets: 3-4
Rep Range: 8-12
Day 3: Legs
Squats (Barbell)
Sets: 3-4
Rep Range: 8-12
Romanian Deadlifts
Sets: 3-4
Rep Range: 8-12
Leg Press
Sets: 3-4
Rep Range: 8-12
Lunges (Dumbbell)
Sets: 3-4
Rep Range: 10-15
Leg Curls (Machine)
Sets: 3-4
Rep Range: 12-15
Calf Raises
Sets: 3
Rep Range: 15-20
Day 4: Upper
Incline Bench Press (Dumbbell)
Sets: 3-4
Rep Range: 8-12
Shoulder Press (Dumbbell)
Sets: 3-4
Rep Range: 8-12
Chest Dips
Sets: 3-4
Rep Range: Failure
Lateral Raises (Cable)
Sets: 3
Rep Range: 12-15
Tricep Pushdowns
Sets: 3
Rep Range: 8-12
Front Raises
Sets: 3
Rep Range: 12-15
Day 5: Lower
Romanian Deadlifts
Sets: 3-4
Rep Range: 8-12
Hamstring Curls
Sets: 3-4
Rep Range: 12-15
Glute Bridges
Sets: 3
Rep Range: 12-15
Cable Pull-Throughs
Sets: 3
Rep Range: 10-12
Good Mornings
Sets: 3
Rep Range: 8-12
Standing Calf Raises
Sets: 3
Rep Range: 12-15
Jumpstart Your Fitness: A 4-Day Beginner Body Split Routine
Starting a fitness routine is a game-changer for your health and happiness! It boosts your energy, strengthens muscles, and keeps your heart healthy. Plus, it helps manage weight, reduces stress, and lifts your mood with feel-good endorphins. Embrace the journey to a fitter, happier you!
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