Push pull leg workout

Push-Pull Legs (PPL) programs are a popular way to form bodybuilding, strength training, or power building mode programming. This workout structure, often referred to as a split, allows revival from a certain set of movements while training other movements. 

6 Day Push Pull Legs Strength Improving Program Summary

I’ve designed this plan after researching several analyses and articles. So it can help you build a muscular and sizable body. 

 

Routine Class Split
Program Duration 4-12 weeks
Routine Objective Strength
Training LevelBeginner to Intermediate 
Time per session 60-90 minutes 
Frequency 6 days per week
Gender Male/Female
Recommended bodybuilding

 

Supplement

Mass Extreme

 

Nutrigo lab Mass

Substitute plan for Home 

 

Work out 

12 weeks dumbbell workout plan and Bodyweight Workout Plan

What are Push / Pull / Legs?

The push-pull and legs split is a very basic training method in which you have to split your body into three parts.

In the Push workout, you orient all the upper body driving muscles (i.e, the chest, shoulders and triceps) 

In the Pull workout, you train all the upper body driving muscles ( i.e. the back and biceps.)

And within the Legs workout, you train the whole lower body, (i.e. the quads, hamstrings, calves and abdominal.)

These three workouts are then substituted over however many weekly training sessions you choose to do.

 If you can only make it to the gym three days per week, you would simply have to do each workout on its set day once per week, e.g. Monday, Wednesday and Friday. This directly implies that each body part is only being trained once per week, and it is not definitely ideal for your muscle growth. 

So, the best way would be to train four days per week, substituting the exercises over your four training sessions.  It doesn’t matter which days you prefer, as long as you never do more than two days in a line.

Another Effective method is the rotating 5 days cycle, where you have to do each workout over a 5-day period. So, this implies you would train 2 on, 1 off, 1 on, 1 off and then repeat the cycle. This is likely the best way to do it as it means that each body part is trained over a cycle of 5 days and this is more ideal for proficient trainees. But it does mean that your training days are always changing, so you need a quite flexible schedule for this to work.

The Push-Pull and legs split is likely the most effectual workout split there is because all these workouts are interconnected to muscles and all muscles trained together. This depicts that you get the utmost overlap of muscles within the same workout 

Below, you can see what muscle group each workout targets:

 

Pull Muscle Group    Push Muscle Group Legs Muscle Group
chestBack   Quads
Shoulders Biceps  Hamstring
Triceps Rear deltoid   Calves

For example – your chest and triceps are all involved in pushing workouts. By training them repeatedly in the same workout, you stimulate them adequately and then allow them to recover while doing pull and legs training or resting them for a while.

 

Read more about : body beast schedule

How Does It Improve Strength?

It can help you get stronger and look and feel better with just some small sessions each week.  You can do strength training with free weights such as barbells and dumbbells, weight machines, or with no gear at all.

  1. The American Heart Association suggests strength training at least twice a week.
  2. You can consult a fitness professional to learn each exercise.
  3. Doing each exercise 8 to 12 times is typically enough to figure your muscles.
  4. If your muscles are so fatigued, you can hardly get through the 12th repetition.
  5. Start bit by bit and gradually increase the resistance or weight

Benefits of Push Pull Legs Workout Routine

Men and women of all ages can attain advantages from strength training, but get a doctor’s recommendation before starting your workout routine.

PPL has the following benefits:

  1. Increased muscle mass: Strength training can help in maintaining muscle mass, which usually decreases with age.
  2. Stronger Bones:  It stronger your bones, which directly reduces the chances of fractures. 
  3. Joint Flexibility: Strength training can help to make your joints flexible and reduces the chances of arthritis. 
  4. Weight Control: When you gain extra muscle, your body begins to burn calories, which are good for weight control. 
  5. Balance:  Strengthening exercises can increase your balance and flexibility. 
  6. Works for All:  One of the best benefits is that the PPL split is useful for yourself no matter your fitness level. 
  7. Simple and Convenient:  All you need is to split your muscles into three categories. From there, pick your weekly frequency and go about the routine. 

No Overlap of Muscles: The PPL split is incredibly useful because it overcomes the issue of muscle overlap.

Day Wise Push Pull Legs Workout Plan

While all the spreadsheets below contain pre-written exercises for you, you may want to customize the program to your own individual areas for improvement. Below are some PPL exercise sheets you may want to consider swapping into one of the routines you find here. 

Benefits of Best Push Pull Legs Workout

Men and women of all ages can attain advantages from strength training, but get a doctor’s recommendation before starting your workout routine.

PPL has the following benefits:

  1. Increased muscle mass: Strength training can help in maintaining muscle mass which usually decreases with age.
  2. Stronger Bones:  It strongers your bones which directly reduces the chances of fractures. 
  3. Joint Flexibility: Strength training can help to make your joints flexible and reduces the chances of arthritis. 
  4. Weight Control: When you gain extra muscle, your body begins to burn calories, which are good for weight control. 
  5. Balance:  Strengthening exercises can increase your balance and flexibility. 
  6. Works for All:  One of the best benefits is that the PPL split is useful for yourself no matter your fitness level. 
  7. Simple and Convenient:  All you need is to split your muscles into three categories. From there, pick your weekly frequency and go about the routine. 
  8. No Overlap of Muscles: The PPL split is incredibly useful because it overcomes the issue of muscle overlap. 

Day Wise Push Pull Legs Workout Routine

While all the spreadsheets below contain pre-written exercises for you, you may want to customize the program to your own individual areas for improvement. Below are some PPL exercise sheets you may want to consider swapping into one of the routines you find here. 

Day 1 Push Workout – Triceps, Chest, Shoulders

These types of workouts plan your Triceps, Chest, and shoulders muscles.

 

ExerciseMuscles TargetedRepsSetsRest
Standing Overhead Press Shoulders155 90-120 sec
Incline Bench Press (Dumbbell or Barbell)Chest25360 sec
Close Grip Bench PressTriceps30360 sec
Seated Machine FlyChest50530 sec
Standing Triceps Pushdown(Rope, V-bar, or Straight Bar)Triceps50530 sec
Standing Cable Lateral RaisesShoulders50530 sec

Day 2 Pull Workout – Back, Forearms, Biceps 

These types of work workouts your Back, Forearms and Biceps muscles mostly.

 

ExerciseMuscles TargetedRepsSetsRest
Barbell Snatch Grip Deadlift 15590-120 sec
Barbell RowsUpper Back25360 sec
(Weighted) Pull-upsLats30360 sec
1-arm Rows (Dumbbell or BarbellUpper Back50530 sec
Incline Dumbbell CurlBiceps50530 sec
Seated Machine Reverse FlyShoulders50515 sec

Day 3 Legs Workout – Quads, Hamstrings, Calves, Gluteus, Core

These workouts mostly targets your Hamstrings, calves and Glutes Core

 

ExerciseMuscle Targeted RepsSetsRest
Barbell Back SquatQuads15590-120 sec
Barbell Good MorningsGlutes25360 sec
Leg PressQuads30360 sec
Reverse HyperextensionGlutes50530 sec
Leg Curl (Seated or Lying)Hamstring50530 sec
Calf Raise (Seated or StandingCalves50515 sec

Day 4 Push Workout – Triceps, Chest, Shoulders

These workouts mostly focus on Triceps, chest and shoulders muscles

 

ExerciseMuscle TargetedRepsSetsRest
Flat Barbell Bench PressChest15590-120 sec
Seated Behind the Neck PressShoulders25360 sec
(Weighted) Tricep DipsTriceps30360 sec
Standing Cable CrossoversChest50530 sec
Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar)Triceps50530 sec
Seated Dumbbell Lateral RaisesShoulders50515 sec

Day 5 Pull Workout – Back, Rear Deltoid, Biceps 

 

ExerciseMuscle TargetedRepsSetsRest
Barbell Conventional DeadliftHamstring15590-120 sec
(Weighted) Chin-upsLats25360 sec
Chest Supported RowsUpper Back30360 sec
Shrugs (Dumbbell, Barbell, or Trap Bar)Back50530 sec
Standing Barbell CurlsBiceps50530 sec
Standing Cable Reverse FlyShoulders50515 sec

Day 6 Legs Workout – Quads, Hamstrings, Calves, Gluteus, Core 

 

ExerciseMuscle TargetedRepsSetsRest
Barbell Front SquatQuads15590-120 sec
Barbell Romanian DeadliftsHamstring25360 sec
Barbell Hip ThrustsGlutes30360 sec
Dumbbell LungesQuads50530 sec
Seated Leg ExtensionsQuads50530 sec
Hanging Leg RaisesAbs50515 sec

Diet ( Nutrition & Supplementation ) for Push Pull Legs Workout Routine

 

Supplements do not make your body perfect but your discipline and your hard work towards your training do. Although supplements do not play a very crucial role in your muscle 

Let’s see the supplements which can help you to build your muscles faster:

1)-  Creatine 

Creatine most are found in the body and in foolike red meat. It is one of the most researched molecule in the sport industry.

Creatine can helps in –

  • Building muscles
  • Improving anaerobic endurance
  • Reduces muscle damage

You may have heard that creatine is bad for your kidneys, but these claims are totally disapproved by experts. creatine has been shown to have no harmful side effects whether in the long term or short term. People who have problems with their kidneys are not advised to take creatine as a supplement.

2)-  Whey Protein Powder

Whey protein is one of the most popular protein supplements. It really tastes good, and it is also rich in amino acid profile, which makes it suitable for muscle building. You can take it anytime, but it is most efficient as a post-workout source of protein because it digests rapidly. 

If you want an all-natural, delicious whey protein powder, you can also try Whey+.

Whey+ is a 100% naturally seasoned whey isolate that is made from milk extract from small dairy farms in Ireland, which are recognized for their incredibly high-quality dairy.

Whey+ is also available in different flavors such as French Vanilla, Mocha Cappuccino, and Cinnamon Cereal.

3)-  Casein Protein Powder

As compared to  whey powders, casein digests slowly, providing a steady stream of amino acids to the muscles for growth and repair. Scientific research shows both whey and casein are comparable when it comes to creating muscle. In terms of which protein powder to choose, you can’t go wrong either way.

If you want all-natural casein protein powder, you can also try Casein+.

Casein+ is a 100% naturally sweetened casein isolate also made from milk sourced from small dairy farms in Ireland.

4)-  Plant-Based Protein Powder

If you want to take a break from whey and casein products and also don’t want to eat animal products, you can also get better results by taking plant-based protein powder.

Plant+ is a high-quality mixture of pea and rice protein that comprises 25 grams of protein per serving. It’s also enhanced with 10 added nutrients that vegan and vegetarian diets tend to lack, comprising vitamin D, beta-alanine, and creatine, as well as 4 digestive enzymes to help you improve the process and consume every scoop.

Sleep & Recovery Schedule

Proper healing is chief for a routine with this much volume, intensity, and frequency. Target for at least 7 to 9 hours of non-interrupted, quality sleep every night.

If your routine allows for noon napping, I would highly promote this idea as well.

Most of us are engaged in 9-to-5 desk jobs which makes us incapable to nap during the workweek, so a minimum of 15 to 30 minutes naps on Saturdays and Sundays are good. These naps will boost muscular recovery, expand memory recall, and improve short-term attention.

To optimize your sleep routine, I recommend resisting looking at a digital screen at least 1 to 2 hours pre-bed. Artificial light impedes your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings, analyze free software like flux, which “makes the color of your computer’s display adapt to the time of day, warm at evening and like sunshine during the daytime.”

When you enter your room, start analyzing your room’s darkness. If it’s not pitch black, evaluate eliminating any nightlights, putting in blackout curtains to cover the windows, and/or using a sleep screen. Room temperature also plays a vital role- most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit.

The quality of your mattress on which you slept, and your outside noise also drive your sleeping pattern. Optimal mattress firmness is comparable to the individual, but if your mattress has become extremely weak and saggy, then I convince you to invest in a new mattress as soon as possible – the advantages far surpass the monetary costs.

If you pass hear the neighborhood cat caterwauling or the residents in 3B making a noise, then utilize earplugs or a white disturbance machine. Earplugs are economical and portable, but they may fall out of your ears throughout the night. A white disturbance machine provides constant outside noise minimization, but requires electricity to function and is significantly more expensive than earplugs.

Once you’ve optimized your sleep atmosphere based on the aforesaid parameters, I ensure your healing and energy will improve.

FAQS

 Is 6 push-pull legs workout plan Good for Teenagers?

No, it is not good for teenagers.

Is 6 push pull legs workout plan also Good to Gain Mass?

push pull legs workout plan can be good for building muscle.

How to Control / Balance the Mind For 6 Day push pull legs workout routine?

Do meditation, yoga and use Rudraksha.

Is It Compulsory To Maintain Diet   For the 6-Day PPL Program?

Yes,  As good as exercise is for you, it won’t help much without dietary improvements if you’re trying to fall weight and fend off heart disease, diabetes and other ailments, dietitians and researchers say.