When it comes to planning a routine there are many things that you can change to make it exactly how you want it like which exercises to do, when to do them, or how many you should even be doing. All of this can be determined by what splits we decide to follow, for now, it’s Push Pull Legs.
What is a Split?
The term split is just a fancy gym word for routine and it refers to the way you split up your routine, in other words, it just means what muscle groups you’re targeting each day. There are a few popular ones that people like to follow and with enough experience, you can choose to program your own splits but the one that gym goers religiously get started with is Push Pull Legs.
How Does the PPL Split Work?
The push pull legs (aka PPL) workout split is probably the most popular workout routine and it definitely comes with reason. In a PPL split, you’ll be hitting your “push” muscles (chest and triceps), your “pull” muscles (back and biceps), and then your legs. Shoulders are targeted each session because they’re split up into 3 deltoids or heads and they each have a different movement, front delts are push muscles, rear delts are pull muscles, and side delts are also pull muscles but specifically pulling motion lateral to the body.
Why Follow this Routine?
The reason why the PPL split is so popular besides the fact it’s arguably the most simple is because it’s extremely optimal. The optimal amount of time for your muscle to rest is 48-72 hours which means after day 3 of your split, the muscle group you hit on day 1 is ready to go again. You also get to hit each muscle group twice a week which is ideal if muscle growth is your goal. So unless you hit the gym less than 3 times a week I would recommend starting with the PPL split and if you’re going only once or twice hit a full body workout each day instead.
Pros and Cons of the PPL Split
| Pros: | Cons: |
| Most beginner lifters workout 3 times a week | Doesn’t work if you don’t workout at least 3 times a week |
| A lot of intermediate/expert lifters workout 6 times a week | Not ideal for hectic schedules |
| Optimal time for muscle recovery is 48-72 hours | Too intense for some |
| Time spent each day is balanced | You don’t get to spend extra time on your favourite muscle groups |
| Muscles need to work twice a week for optimal growth | Intimidating if you have never been to the gym before |
A Sample Routine
Here’s a sample program to get you started with fantastic results using the new routine!
Day 1 – Push
Bench Press – 3 x 6 – 8
Incline Machine Press – 4 x 8 – 12
Cable Crossover – 5 x 12 – 15
Dumbbell Seated Overhead Press – 4 x 6 – 10
Dumbbell Tricep Extensions – 4 x 10 – 12
Rope Pushdowns – 4 x 12 – 18
Day 2 – Pull
Bent Over Row – 3 x 6 – 8
Lat Pulldown – 4 x 8 – 12
Seated Row – 4 x 10 – 15
Shrugs – 3 x 12- 15
Reverse Fly – 2 x 15 – 20
Barbell Curl – 3 x 8 – 10
Preacher Curl (Close grip) – 3 x 10 – 12
Day 3 – Legs/Core
Squat – 5 x 6 – 15
Leg Press – 3 x 8 – 12
Leg Curl – 4 x 8 – 15
Leg Extension – 4 x 8 – 15
Calf Raise – 3 x 20 – 25
Crunches – 3 x 20 – 30
Hanging Leg Raises – 2 x 10 – 15
If you’re new give this program 3-4 months and change anything you wish to make it more catered to you! You’re going to see great progress with a very balanced and symmetrical frame.
These sets are all intended to be working sets, never forget to warm up!
Conclusion
With this program, you’ll be hitting every muscle group while also isolating the small muscles to make everything grow. This will be a great way to build your initial strength so you can keep progressing later down the line when you work into more intermediate/expert-level programs. For now, keep it simple with a more beginner-friendly program so you have a good foundation of strength and knowledge.
Now that you have it figured out in the gym click here for a guide to help out with your nutrition outside of the gym!
