advanced levelPush Pull Legs Routine: Men
Looking for a split weight training workout? Find the best workout routine here.
The Push/Pull/Legs (PPL) workout split is a three-day-per-week workout regimen that includes a push workout, a pull workout, and a leg workout. The push workout routine is intended to stimulate chest, shoulder, and triceps growth. These are the muscles worked by the big pushing exercises like the bench press and overhead press, but there are also some isolation lifts for the chest, side delts, and triceps.
The pull workout routine stimulates growth in the hips, spinal erectors, upper back, and biceps. These are the muscles targeted by large pulling exercises like the deadlift and chin-up, but there is usually some extra work for our biceps, brachialis, forearms, and rear delts as well.
The leg workout plan is designed to strengthen our legs and is centered on the squat, with the leg press (for men) or hip thrust (for women) being emphasized as well. After the big compound lifts, there's usually some isolation work for the quads, hamstrings, calves, and, on occasion, the abs. Women may prefer to do extra glute work instead.
These workouts do not completely isolate the various muscle groups. For instance, a Push Day workout designed to work your back and biceps might include deadlifts and chin-ups. Chin-ups will strengthen your triceps, and deadlifts will strengthen your quads. There is some overlapping. That is not a bad thing. We can stimulate a little more muscle growth by training our muscles more frequently. In fact, as we'll see below, even more overlap would be preferable.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.