PUSH – PULL - LEGS SPLIT

The following workout split will be a 6 day plan. The reason why the PPL
split is very popular is because of its ability to help you train all your
muscles twice a week without worrying about creating your own split.
You train your push muscles, pull muscles and your lower body, rest and
repeat again.

We all know that compound movements are the foundation of any

training program as it helps you target multiple muscle groups with one
exercise.

Usually people think that training one muscle group per day with high
volume is what gets them results, but in reality it is always better to train
your muscles more frequently than going all out in one training session.

THE PPL SPLIT WILL BE AS FOLLOWS:

 DAY 1: LEG WORKOUT

 DAY 2: PUSH WORKOUT
 DAY 3: PULL WORKOUT
 DAY 4: REST
 DAY 5: LEG WORKOUT
 DAY 6: PUSH WORKOUT
 DAY 7: PULL WORKOUT
 DAY 8: REST
 REPEAT

What can you expect from this routine?

The workout plan will help you put muscle and strength as we are going
to be performing exercises in different rep ranges. Recent studies have
found that you can gain strength, muscle and endurance in every rep
range, but a good set is the one which challenges you. Either way we
are going to be doing sets in various rep ranges. So you can expect to
get stronger and promote hypertrophy with this workout plan.
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DAY 1: LEG WORKOUT (STRENGTH BASED)

EXERCISE SETS REPS

Squats (back or front 5 sets 8-6-6-5-5
squats)
Walking Lunges 3 sets 6-10 reps per leg
Romanian deadlifts 4 sets 6-8 reps
or Any deadlift of
choice
Leg extensions 3 sets 8-12 reps
Hamstring curls 4 sets 8-12 reps
Standing calf raises 4 sets 8-12 reps
or calf raises on the
leg press machine

DAY 2: PUSH WORKOUT (STRENGTH BASED)

EXERCISE SETS REPS

Flat bench barbell 4 sets 8-6-6-5
press or decline
bench press
Incline dumbbell 3 sets 8-6-6
press
Standing 3 sets 8-8-8 reps
Dumbbell/barbell
shoulder press
(OHP)
Cable crossovers or 3 sets 8-12 reps
pec deck flyes
Cable crossovers 3 sets 8-12 reps
upper chest (low to
high)
Dumbbell lateral 4 sets 8-12 reps
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raises
Overhead tricep 3 sets 8-12 reps
cable extensions
Tricep Cable 3 sets 10-12 reps
pushdowns

DAY 3: PULL WORKOUT (STRENGTH BASED)

EXERCISE SETS REPS

Bent over dumbbell 4 sets 6-8 reps
rows or one arm
dumbbell rows
Weighted pull-ups or 4 sets 8-10 reps
lat pulldowns
Lat pull-ins 3 sets 8-12 reps
Seated cable rows 3 sets 8-10 reps
Barbell shrugs 4 sets 6-8 reps
Single arm cable 3 sets 8-10 reps
bicep curls
Single arm dumbbell 3 sets 10-12 reps
preacher curls

DAY 4: COMPLETE REST DAY

DAY 5: LEG WORKOUT - 2

EXERCISE SETS REPS

Deadlift (Sumo or 4 sets 6-6-5-5
conventional)
Front squats 3 sets 6-8 reps
Leg press 4 sets 10-12 reps
Single leg hamstring 4 sets 12-15 reps
curls
Leg extensions 3 sets 12-15 reps
Bodyweight walking 3 sets To failure

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lunges
Standing calf raises 4 sets 12-15 reps
or calf raises on the
leg press machine

DAY 6: PUSH WORKOUT - 2

EXERCISE SETS REPS

Incline dumbbell 3 sets 8-10 reps
chest press
Decline dumbbell 3 sets 6-10 reps
chest press
Cable crossovers 3 sets 12-15 reps
(high to low)
Cable crossovers 3 sets 12-15 reps
(low to high)
Cable lateral raises 3 sets 12-15 reps
Cable Rear delt flyes 3 sets 12-15 reps
Triceps dips or tricep 3 sets 8-10 for dips
cable pushdowns 12-15 for pushdowns
(single arm)
Single arm overhead 3 sets 10-12 reps
cable extensions

DAY 7: PULL WORKOUT – 2

EXERCISE SETS REPS

Pull ups or lat 3 sets 10-12 reps
pulldowns
Straight arm cable lat 3 sets 12-15 reps
pullovers
One arm dumbbell 3 sets 8-10 reps
rows
Single arm seated 3 sets 12-15 reps
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cable rows
Barbell shrugs 4 sets 8-12 reps
Hyperextensions 3 sets 15-20 reps
Supinating dumbbell 3 sets 10-12 reps
bicep curls
Cable rope hammer 3 sets 12-15 reps
curls

QUESTIONS YOU MIGHT HAVE

QUESTIONS
When do you train your abs?
How much rest should you take
between sets?
Should I increase the weight
every set or decrease?
Should I go to failure every set?
Can I change the order of
exercises?
ANSWERS
I have always believed that you just
need to keep it simple with abs.
Just do cable crunches and leg
raises, 3 sets each for 8-12 reps.
Do it twice a week after workout.
As much as you need to recover.
You can take up to 3 minutes of
rest for movements like deadlifts,
squats and bench press so that
you can recover before the next
set.
That is up to you. Wherever I have
mentioned a rep range for example
(12-15 reps) you can increase the
weight or decrease the weight as
long as you stay in the mentioned
rep range.
I wouldn’t suggest you go to failure.
Always have one rep in reserve so
that you can push hard every
single set.
You can, but then you wont be able
to push as hard. Make sure you try

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Can I follow this plan during
cutting?
How long can I follow this for?
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to follow this plan 100%.
Compound movements require
more energy and effort and hence
they are done at the beginning of
your workout.
Yes you can, but do not expect
muscle gains as you are at a
deficit. But I am sure you will
maintain all your strength and
muscle.
I would suggest you follow this for
as long as you want to, but take a
deload every 4 weeks.