How to Get Started with Push Pull Legs Routine

The push pull legs routine is a popular workout programme that divides exercises into three categories: push exercises, pull exercises, and leg exercises.

The PPL routine is effective for building strength and muscle mass, as it allows you to target specific muscle groups with each workout, giving them time to rest and recover before the next workout.

If you're new to the PPL routine, getting started can be a bit overwhelming. In this article, we will provide an overview of the routine, a sample push pull legs routine, and a push pull legs six-day split you can use to get started.

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Tips for Getting Started with Push Pull Legs Routine

Start with lighter weights

If you're new to lifting weights, start with lighter weights, and focus on proper form. When you become more comfortable with the exercises, gradually increase the weight.

Rest between sets

It's important to rest between sets to allow your muscles to recover for the push pull legs routine. A rest period of 30 to 90 seconds is recommended, depending on the intensity of the exercise.

Focus on compound movements

Compound movements, which work in multiple muscle groups, should be the focus of your workouts. These exercises are more effective in building strength and muscle mass.

Use progressive overload

Progressive overload involves gradually increasing the weight or reps of an exercise over time. That helps ensure that themuscles continue to adapt and grow.

Stay consistent

Consistency is key when it comes to building strength and muscle mass. Stick to your workout routine, and try to exercise at least three times per week.

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Push Pull Legs Split

PPL allows you to target each muscle group. (Photo via Unsplash/Victor Freitas)

The push pull legs split is a training method that divides exercises into three groups:

• Push exercises, which work the chest, shoulders, and triceps.
• Pull exercises, which work the back, biceps, and forearms.
• Leg exercises, which work the quads, hamstrings, glutes, and calves.

The push pull legs routine is designed so that you perform push exercises on one day, pull exercises on another day, and leg exercises on a third day. That allows you to target each muscle group separately and with greater intensity, as you're not fatiguing the muscles with other exercises.

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Push Pull Legs Workout Routine

Push pull legs six-day split divides the exercises into six days (Photo via Unsplash/Jesper Aggergaard)

Here's a sample PPL workout routine you can use to get started:

Push Day

• Barbell Bench Press: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Cable Flyes: 3 sets of 10-15 reps
• Tricep Pushdown: 3 sets of 10-15 reps
• Dumbbell Lateral Raises: 3 sets of 10-15 reps

Pull Day

• Pull-ups: 3 sets of 8-12 reps
• Barbell Rows: 3 sets of 8-12 reps
• Seated Cable Rows: 3 sets of 10-15 reps
• Dumbbell Bicep Curls: 3 sets of 10-15 reps
• Face Pulls: 3 sets of 10-15 reps

Leg Day

• Squats: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 8-12 reps
• Leg Press: 3 sets of 10-15 reps
• Leg Curls: 3 sets of 10-15 reps
• Calf Raises: 3 sets of 10-15 reps

Remember that these exercises are just suggestions. Feel free to substitute any exercises that work for the same muscle group and that you feel comfortable performing.

This workout routine can be divided into six days, which would be a push pull legs six-day split, a workout routine that divides exercises into three categories: push exercises, pull exercises, and leg exercises.

The split is designed so that you perform push exercises on day one, pull exercises on day two, leg exercises on day three, push exercises on day four, pull exercises on day five, and leg exercises on day six. That allows you to target each muscle group separately and with greater intensity.

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The push pull legs routine is an effective way to build strength and muscle mass. By dividing exercises into push, pull, and leg categories, you can target specific muscle groups and maximize your results.

Remember to start with lighter weights, focus on proper form, rest between sets, and use progressive overload. With consistency and dedication, you will be able to achieve your fitness goals with the push pull legs routine.