Push Pull Legs Workout: Meaning, Benefits, Routine & More

Are you following the same basic routine daily and exercising using the same machines? If you are looking to go to the next level and want to build muscle mass, it is time to add to your average routine and do something different. A push pull legs workout routine is a simple but popular workout that you can do. This article will explain the advantages of the push pull legs workout plan. ‍

What is a Push Pull Legs Workout?‍

The push pull legs routine, also known as PPL workout, is a simple training session where three types of workouts, push workout, pull workout and the legs workout, are done on separate days. Each of these routines focuses on different muscle groups in the body.

1. The push workout is for the upper body motions of the shoulders, pecs, and triceps. It is more or less similar to the triceps and chest workouts.
2. The focus of the pull workout is on the muscles involved in pulling actions of the upper body. So it is done to work on the biceps and back muscles. It is similar to the back and biceps routine.
3. The legs workout trains the calves, quads, glutes, and hamstrings.

If you are wondering where the abs are trained in the push pull legs split, it is done indirectly when you do the compound lifting. You can also add more abs exercises to your home workout or gym workout at the end of your PPL split session.

Benefits of Push Pull Legs Workout

The push pull legs workout plan is very popular. The strongest athletes use this to build strength and muscle mass. If you too want to achieve your desired fitness goals quickly, the PPL split is ideal for you! Here are some of the push pull legs workout benefits:

1. No overlap

The major problem with a normal workout is over or under-stimulation. When there is overstimulation, there is no rest, and in under-stimulation, there is no muscle strength. The push pull legs workout is designed in such a way that there is no overlap when working on muscle groups, and there is ample rest for the muscles. For example, there is no worry of sore biceps impacting chest workouts or sore legs affecting quadriceps workouts.

2. Builds muscle mass and strength

When you pick the right set of push pull legs exercises, it can be used to achieve any goal. It can help to increase strength, muscle mass, or lose weight.

3. Training can be customised

 The push pull legs exercises are extremely versatile as there are many different versions of them. You can customise these push pull legs split and the training frequency. Further, the workouts can be split based on individual body parts.

4. Focus on weaker muscles

One of the greatest push pull legs workout benefits is letting you work slowly on the weakest muscle groups. What you have to do is reduce the number of reps on the weaker parts and increase it on the body parts that are stronger.

5. Keeps the elbows pain-free

One of the common problems for powerlifters and bodybuilders is their elbows are tired and fatigued from lifting all those weights. However, one of the main advantages of a push pull legs workout is that it keeps the elbows healthy and strong.

5 Days Push Pull Leg Workout Routine

The below is a sample PPL workout that can be done with a rest day included in between. Perform 12 reps of each exercise for 4 sets with rest for about 2 minutes after each set if you are an advanced trainer. However, push pull legs workout for beginners can be reduced to 8 reps for 3 sets with a break of 3 minutes between each set.

Day 1: Push Workout

1. Shoulder press with dumbbell
2. Bench press
3. Inclined chest press with dumbbell
4. Incline chest fly using a dumbbell
5. Lateral shoulder raises using a dumbbell
6. Tricep dips using bodyweight
7. Triceps pushdown using cable rope

Day 3: Pull Workout

1. Barbell row
2. Pull-ups
3. Pulldown using cable
4. Face pulls
5. Bicep curls using a barbell
6. Shrugs with dumbbells

Day 5: Legs

1. Backsquat using barbell
2. Romanian Deadlift
3. Leg extensions
4. Leg press
5. Hamstring leg curls
6. Calf raises using a dumbbell
7. Leg raise using an overhead bar

Try This Push Pull Legs Workout to Build Muscle & Strength Provided by cult.fit