Push pull legs also known as PPL workout is an effective mass-building exercise that includes triceps, chest, and shoulders. It is a multijoint-based workout where your main group of muscles is split into 3 levels. In a push workout, you have to train your upper body muscles like chest and triceps. For pull workouts, muscles like rear delts, and biceps are focused. And for the legs workout, you have to train your whole lower body. Therefore, the whole combination of push pull legs becomes a whole upper body workout.

Do Hyperbolic Stretching to Improve Flexibility and Core Strength

Instead of working out separately, push pull legs routine helps to train all the muscles together at the same time. This split exercise should be performed 5 or 6 days per week with mandatory rest of 2 days. If muscle hypertrophy is your main goal, then, ppl routines are best suited for you. Even if you do the routine 3 days per week then it is sufficient enough to improve your flexibility. And also you can see the improvement in mass growth in the lower part of your body. Let us look at how push pull legs workout could bring benefits to us.

The Push Pull Legs Workout Routine

If you are a beginner you can start doing 3 days PPL workout routine. If you are at an advanced level, then you can incorporate 6 days workout plan. Depending upon your suitable choice, you can do the following main exercises with correct reps and weight.

Main Push Exercise

Bench Press 

Bench Press 

It is the most effective push-based chest exercise, that targets your chest muscles and shoulders. This workout improves your EMG activity. The bench press is one of the best exercises for chest training and also helps you to build a strong upper body. You can do barbell and dumbbell variations with the bench press. Every day you can perform 3 sets and 4-6 reps, this could be sufficient.

Incline Bench Press

Incline Bench Press

Incline Bench is an excellent workout because the 45-degree raise angle or 15-90 degree angle at the bench will provide good benefits chest’s clavicular portion. It activates your shoulders and you can do 3 sets of incline presses for 3 days.

Main Pull Exercise

Barbell Row Workout

Barbell Row Pull Workout

It is the best pulling exercise that targets your back, traps and lats. By keeping a rigid torso, the bent-over row develops the midsection and lower part of your back. For 3 days 4 to 6 reps in enough to become advance in this workout.

Pull Up and Chin Up

These are the best bodyweight exercise that targets your triceps, biceps, back almost entire upper part of your body. This exercise improves your body stability and also helps to maintain your grip strength.

Main Legs Exercise

Barbell Squats

These are the best squat-based knee dominant workouts that help to build your inner and outer thighs too. They also target your glutes and hamstrings and the best workout that activates your entire lower body.

See also: Do Hyperbolic Stretching to Improve Flexibility and Core Strength

Romanian Deadlifts

Romanian Deadlifts for legs workout

If you want to shape up your posterior chain, hips, legs and hamstrings then these are the perfect choice of deadlifts for you. For this workout, maintaining a neutral back with low weights is mandatory.

Dietary Supplementation

Dietary Supplementation for push pull legs

To this combination workout, you have to build up your stamina and maintain a good diet. Furthermore, it is essential to maintain a highly nutritious diet. You should not intake more than 3000 calories per day. You have to maintain sufficient body weight and try to build a good amount of muscles in your body. Your diet meal nutrition plan according to a 180 lb body weight should be, intake of one gram of protein, 1000 mg of calcium, 0.5 gm of fat, 350 mg of magnesium and 18 mg of iron.

See also: Get Stronger Forearm Muscles by Doing Some Effective Workout


  1. Push pull legs workout helps to organize and structure your daily fitness routine. Since they are combo exercises, training with your weekly frequency helps to slit your muscles with ease.
  2. A big advantage of PPL workouts is the non-overlapping of muscle groups while training. You can schedule and modify your whole week plan by skipping or postponing upper body or lower body workouts.
  3. It is the best routine to improve your body flexibility and is also a good option for all levels of fitness people.

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