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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