Push Pull Legs
The Push Pull Legs (PPL) split is a powerful training routine designed for maximum efficiency and muscle growth. By dividing workouts into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves), you allow focused training and optimal recovery. It’s perfect for building strength, size, and endurance. Stay consistent, challenge yourself each session, and watch your physique evolve with this proven system!
| Push – Monday/Thrusday | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| B.w./Weighted Pushups | 10 reps | 12 reps | 15 reps | – | View |
| Flat Bench DB/Barbell | 15 reps | 12 reps | 10 reps | 8 reps | View |
| incline press | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Inclined Press Machine | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Cable Fly Upper Press | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Inclined DB Fly | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Cable Cross Over | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Military Press | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Side Laterals | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Press Down | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Double Hand DB/Skull Crushers | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Half Crushers | 20 reps | 20 reps | 20 reps | – | View |
| Leg Raises | 20 reps | 20 reps | 20 reps | – | View |
| Pull – Tuesday/Friday | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Deadlift | 10 reps | 10 reps | 10 reps | 10 reps | View |
| Seated rows | 15 reps | 12 reps | 10 reps | 10 reps | View |
| Lat pulldown (cable) | 15 reps | 12 reps | 10 reps | 10 reps | View |
| V grip pull down | 15 reps | 12 reps | 10 reps | 10 reps | View |
| V grip pull down (middle back) | 15 reps | 12 reps | 10 reps | 10 reps | View |
| Straight arm pull down | 30 reps | 30 reps | View | ||
| Cable curls | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Preacher Curls Barbell | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Hammer dumbbell curls | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Crunches on machine | 20 reps | 20 reps | View | ||
| Legs – Wednesday/Saturday | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Video |
| Body Weight Squats / Barbell Squats | 20 reps | 20 reps | 20 reps | – | View |
| Deadlift | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Leg Extensions | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Sissy Squats | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Leg Curls | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Lunges / Hip Thrusts | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Leg Press | 15 reps | 12 reps | 10 reps | 8 reps | View |
| Calf Raises | 20 reps | 20 reps | 20 reps | 20 reps | View |
| Side Toe Touch | 20 reps | 20 reps | 20 reps | 20 reps | View |
| Cyclic Crunches | 20 reps | 20 reps | 20 reps | 20 reps | View |
| Notes | |||||
| Barbell Squats for the first leg day. | |||||
| Deadlift for the second leg day. |
If you experience any difficulties or have any concerns regarding this workout plan, please don’t hesitate to reach out. You can speak with any trainer available on the floor for guidance, or visit the reception desk for further assistance. We’re here to support you on your fitness journey and ensure you have the best experience possible!