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 for 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. GYMDONE will explore a three-day PPL workout plan and suggest a mobile app for those who want to continue their fitness beyond these three 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 various 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 rep
• Seated Cable Rows: 3 sets of 10-12 rep
• Hammer Curls: 3 sets of 10-15 reps

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

• Bench Prs: 3 sets of 8-10 reps
• Shoulder Prs: 3 sets of 8-12 reps
• Incline Dumbbell Prs: 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
• Lunges: 3 sets of 10-12 reps on each side
• 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 a workout that doesn't involve three days per week, check out our app, GYMDONE—Workout Planner and Tracker. It will generate a workout plan for you based on your preferences. 

Remember to listen to your body and gradually increase the weights and intensity as you get stronger. Additionally, always warm up properly. Remember to warm up before starting your workout and to cool down afterward to prevent injuries.

So, give the Pull-Push-Legs workout split a try! It's a fantastic way to train your entire body while keeping your workouts varied and engaging.

If you want to take your fitness journey even further, downloading a fitness app like GYMDONE can give you the extra guidance and support you need. Happy lifting!