PPL stands for push, pull, legs. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days. About 6 Day Push Pull Legs Routines. Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. Push-Pull-Leg (PPL) is one of the popular workout splits for strength and physique development. It is a program where you perform push exercises on day one, pull exercises on day two, and leg workouts on day three. Push exercises involve training of the chest, triceps, and shoulders; pull day comprises the back, biceps, forearms, and rear Push pull legs is a very popular training split, but most lifters don't use it correctly. Watch this before you start a PPL program.Chest up, shoulders back. Designing an effective push-pull-legs workout from the ground up takes a bit of planning and strategy, regardless of prior lifting experience. Thankfully, the push-pull-legs routine is fairly straightforward and easy to follow for just about any gym-goer, athlete, or bodybuilder that wants to pack on muscle mass and increase strength. Push days involve, yes, pushing weights away from the body to work the chest, shoulders and triceps; pull days hit biceps and back; and leg days focus on, you guessed it, leg muscles. The program . 3 sets of 10, 4 sets of 12, most training systems out there are what is known as high volume. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12 in hopes to break down muscle tissue, so you can use nutrition and supplementation to recover and grow. If you’re waiting for the knock on protocols like this, you’re Squats, pull-ups, deadlifts, and presses, by nature, tax the body. Typically, you need at least 48 hours of recovery between sessions where those movements are used. Solution: Use an intra-workout drink like Plazma and a post-workout drink like Mag-10. You can also do an unloading week every 4th week where you reduce volume by 50%. Beginner: 1-1.5% of total body weight per month. Intermediate: 0.5-1% of total body weight per month. Advanced: 0.25-0.5% of total body weight per month. Even though there’s a high variability from one person to the next, this gives you a good idea of the slabs of muscle you could put on in as little as 12-weeks. Below is a sample push, pull, legs muscle building workout for tall guys and girls. The exercise selection promotes lifters with longer limbs to maintain better form by putting them in more favorable exercise positions. The workout listed can be performed between 3-6 times per week depending on your individual goals and experience level. 1. Upper body pushing muscles (chest, shoulders and triceps) 2. Upper body pulling muscles (back and biceps) 3. Lower body muscles (quads, hams and calves) Optionally the abdominals and lower back can be added to the lower body workout. You then alternate these workouts over however many weekly training sessions you choose to do.

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