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Pull-Push-Legs Workout: A Complete Gym Routine


Pull-Push-Legs: Gym workout plan

Are you looking for an effective and balanced workout routine that targets all muscle groups in the gym? Look no further than the Pull-Push-Legs (PPL) workout split! This tried and tested routine is highly popular among fitness enthusiasts due to its simplicity and effectiveness. In this blog post, we will explore a 3-day PPL workout plan and also suggest a mobile app for those who want to continue their fitness journey beyond these 3 days.

What is the Pull-Push-Legs Workout Split?

The PPL workout split is a training approach that divides your weekly workouts into three main categories: pulling exercises, pushing exercises, and leg exercises. By incorporating a variety of exercises and targeting specific muscle groups on different days, this split helps you achieve a well-balanced and comprehensive workout routine.

Day 1: Pull (Back and Biceps)

  • Deadlifts: 3 sets of 8-10 reps
  • Bent-Over Rows: 3 sets of 8-12 reps
  • Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps
  • Dumbbell Bicep Curls: 3 sets of 10-12 reps
  • Seated Cable Rows: 3 sets of 10-12 reps
  • Hammer Curls: 3 sets of 10-15 reps

Day 2: Push (Chest, Shoulders, and Triceps)

  • Bench Press: 3 sets of 8-10 reps
  • Shoulder Press: 3 sets of 8-12 reps
  • Incline Dumbbell Press: 3 sets of 8-12 reps
  • Dumbbell Lateral Raises: 3 sets of 10-12 reps
  • Tricep Dips: 3 sets of 10-12 reps
  • Skull Crushers: 3 sets of 10-15 reps

Day 3: Legs (Quadriceps, Hamstrings, and Calves)

  • Squats: 3 sets of 8-10 reps
  • Leg Press: 3 sets of 8-12 reps
  • Walking Lunges: 3 sets of 10-12 reps per leg
  • Romanian Deadlifts: 3 sets of 8-12 reps
  • Calf Raises: 3 sets of 10-15 reps
  • Leg Extensions: 3 sets of 10-12 reps

Continuing Your Fitness Journey

If you are looking for not 3 days of workout per week? Check our app GYMDONE - Workout Planner and Tracker it will generate a workout plan for you based on your preferences. 
Remember, it's important to listen to your body and gradually increase the weights and intensity as you get stronger. Additionally, always warm up properly before starting your workout and cool down afterward to prevent any injuries.
So, give the Pull-Push-Legs workout split a try! It's a fantastic way to train your entire body while also keeping your workouts varied and engaging. And if you're looking to take your fitness journey even further, downloading a fitness app like GYMDONE can provide you with the extra guidance and support you need. Happy lifting!

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