A typical ULPPL split will be structured like this: Day 1 – Upper body day: Chest, back, shoulders, biceps and triceps. Day 2 – Lower body day: Quads, hamstrings, glutes and calves. Day 3 – Rest day. Day 4 – Push day: Chest, shoulders and triceps. Day 5 – Pull day: Back, biceps and rear delts. Day 6 – Leg day: Quads, hamstrings
Beginners and intermediate lifters who want to train four days a week should consider an upper-lower split training program. The routine hits all of your major lower and upper body muscle groups twice per week, which is important for muscle growth in beginners. Push-pull-legs is a good option for intermediate and advanced lifters.
A push-pull split is a type of upper body workout routine that splits the training focus between “push” muscles and “pull” muscles. So for each session, you will only either perform pushing exercises OR pull exercises. Leg training is usually performed on a separate day. Here’s a quick example of a push-pull workout in a week: Mon: Push A push-pull workout incorporates exercises that train those simple movement patterns, which helps build functional strength as well as the strength you need to hit a P.R. in your workout routine Set your bench to 30 to 45 degrees and lie back with a dumbbell in each hand, pressed to arms’ length. Brace your legs and core and pull your shoulders down and back. Bend your arms and lower the dumbbells down to just outside your chest. Get a good stretch, but do not hyperextend your shoulders. Day 1 – Push (chest, shoulders, and triceps) Day 2 – Rest. Day 3 – Legs. Day 4 – Rest. Day 5 – Pull (back and biceps) Day 6 – Rest. Day 7 – Rest. The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend. Wrap Up. This push, pull, legs routine from Jeff Nippard is a very effective workout in seeing total body gains. For those looking to challenge themselves while also seeing great growth, give this workout a try and see what it can do for you. The right exercises at the right sets and reps ranges, this is certainly a great workout to put into
Day 1 - Push: Focus on exercises like bench press, shoulder press, and tricep extensions. Day 2 - Pull: Incorporate exercises such as pull-ups, bent-over rows, and bicep curls. Day 3 - Legs: Perform exercises like squats, deadlifts, and lunges. Day 4 - Push: Repeat the push exercises with variations if desired.
While the previous program focuses on full-body workouts, program two used PPL (or push, pull, legs). As the name suggests, the workouts focus on particular exercises. Workout one focuses on all pushing exercises, workout two utilizes all pulling exercises, while workout three prioritizes mostly leg-based exercises. d) 5-Day Push Pull Leg Workout Schedule: You have one option for a 5-days-a-week push pull legs routine: to train three days in a row and then two days in a row, both with a single day of rest. This is the superior method as it allows for better recovery and more efficient workouts. A 5-day push-pull-legs workout schedule looks like this: M,T,W A calisthenic push, pull, legs split is a method of distributing weekly volume by grouping exercises together by movement pattern: pushing exercises, pulling exercises, and leg exercises. Typically, this split involves lifting 6 days per week, and it can be done with calisthenic exercises provided the lifter follows the proper guidelines for
PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week). This allows for high frequency training while still allowing time for muscles to recover from the previous workout.
If you have ever wondered what the pros and cons of a PPL split are, then you’ve come to the right place. In this video, I am going to break down the benefit
1. Push/Pull/Legs Legs. Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps; Romanian Deadlifts/Barbell Good Mornings: 3 sets of 6-10 reps; Barbell Standing Calf Raises: 3 sets of 6-10 reps; Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 reps; Click Here For A Printable Log Of Push/Pull/Legs. Push JJh386M.
