Push/Pull/Legs

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PPL or Push/Pull/Legs Routine. Is simple push days you work all the push muscles ie chest, triceps and shoulders. Pull days are back and biceps — the “pulling” muscles. Leg days are simple you work the legs.

Examples

3 Day/Week
Note: this is not an optimal routine but may function well enough for a novice.

Push:
Bench Press 3 x 5*
Seated Dumbbell Shoulder Press 3 x 8-12
Lateral Raises 3 x 8-12
Skullcrushers 3 x 8-12
Tricep Pushdowns 4 x 12-15
Cable Crossovers 4 x 12-15

Pull:
Deadlift 1 x 5*
One Arm Dumbbell Row (each arm) 3 x 8-12
Weighted Chin Ups 3 x 8-12
EZ Bar Preacher Curls 3 x 8-12
Incline Curls 4 x 12-15
Seated Dumbbell Shrugs 4 x 12-15

Legs:
Squat 3 x 5*
Romanian Deadlift 3 x 8-12
Leg Curl or Leg Press 3 x 8-12
Calf Raises 3 x 20
Weighted Situps 3 x 20

Schedule:

Monday – Push
Tuesday – Rest
Wednesday – Pull
Thursday – Rest
Friday – Legs
Saturday – Rest
Sunday – Rest

* You can go heavier or lighter on these movements but I picked the traditional get 3 sets of 5 add weight to the bar. You can also do 5/3/1 or whatever else to progress on these movements. When you hit the number of reps on the other movements you go heavier ie I did 15 incline curls for 4 sets so next time I use a heavier dumbbell. This is just used as an example.

4 Days/Week

This routine isn’t very engineered to do 4 days a week in my opinion. Scheduling it will be a pain in the ass. It will probably be better for you to do an upper/lower split.

5 days/week and 6 days/week

Note: if it gets boring to do the same isolation work and compound movement then you can obviously use a variation of the bench press or substitute such as the dip. What’s more you can also change the isolation work ie cable crossover can be swapped for incline flye or pec dec.

Strength/Hypertrophy Version:

Push (Heavy Bench):
Bench Press 3 x 5
Seated Dumbbell Shoulder Press 3 x 8-12
Lateral Raises 3 x 8-12
Skullcrushers 3 x 8-12
Tricep Pushdowns 4 x 12-15
Cable Crossovers 4 x 12-15

Push (Heavy Press):
Overhead Press 3 x 5
Dumbbell Bench Press 3 x 8-12
Lateral Raises 3 x 8-12
Skullcrushers 3 x 8-12
Tricep Pushdowns 4 x 12-15
Cable Crossovers 4 x 12-15

Pull:
Deadlift 1 x 5*
One Arm Dumbbell Row (each arm) 3 x 8-12
Weighted Chin Ups 3 x 8-12
EZ Bar Preacher Curls 3 x 8-12
Incline Curls 4 x 12-15
Seated Dumbbell Shrugs 4 x 12-15

* Deadlift once a week

Legs:
Squat 3 x 5
Romanian Deadlift 3 x 8-12
Leg Curl or Leg Press 3 x 8-12
Calf Raises 3 x 20
Weighted Situps 3 x 20

Schedule (5 days a week)

Monday – Push (Heavy Bench)
Tuesday – Pull w/Deadlift
Wednesday – Legs
Thursday – Push (Heavy Press)
Friday – Pull (no deadlift) alternate with legs*
Saturday – Off
Sunday – Off

* one week you do pull and the next week legs

Schedule (6 days a week)

Monday – Push (Heavy Bench)
Tuesday – Pull w/Deadlift
Wednesday – Legs
Thursday – Push (Heavy Press)
Friday – Pull (no deadlift)
Saturday – Legs
Sunday – Off

6 days a week can veer into the overtraining area.

For Bodybuilding:

Push (Chest Focus):
Bench 3 x 8-12
Incline DB Press 3 x 8-12
Incline Flyes or Cable Crossovers 4 x 12-15
Arnold Press 3 x 8-12
Lateral Raises 4 x 12-15
Skullcrushers 3 x 8-12
Tricep Pushdowns 4 x 12-15

Push (Shoulder Focus):
Seated DB Press 3 x 8-12
Dumbbell Bench Press 3 x 8-12
Upright Rows 3 x 8-12
Lateral Raises 4 x 12-15
Skullcrushers 3 x 8-12
Tricep Pushdowns 4 x 12-15

Pull (Back Focus):
One Arm Dumbbell Row (each arm) 3 x 8-12
Weighted Chin Ups 3 x 8-12
Wide Grip Lat Pulldowns 4 x 12-15
Hammer Curls 4 x 12-15
Seated Dumbbell Shrugs 4 x 12-15

Pull (Bicep Focus):
One Arm Dumbbell Row (each arm) 3 x 8-12
Weighted Chin Ups 3 x 8-12
EZ Bar Preacher Curls 3 x 8-12
Incline Curls 4 x 12-15
Seated Dumbbell Shrugs 4 x 12-15

Legs:
Leg Curl 3 x 12-15
Hamstring Curls 3 x 12-15
Leg Press 3 x 12-15
Calf Raises 3 x 20
Weighted Situps 3 x 20
Glute Ham Raises 3 x 20

Keep the same schedule as above except heavy bench day is chest focus day. And you don’t need to worry about doing the deadlift.

1 comments on “Push/Pull/Legs”

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