Push-Pull-Legs (PPL) Workout Split

📊 Weekly Push-Pull-Legs 

  • Day 1: Push
  • Day 2: Pull
  • Day 3: Legs
  • Day 4: Rest or repeat cycle depending on goals (or add cardio/active recovery).

💪 Push Day (Chest, Shoulders, Triceps)

  1. Bench Press (Barbell or Dumbbell)

    • 4 sets x 8-12 reps

  2. Incline Dumbbell Press

    • 3 sets x 8-12 reps

  3. Overhead Shoulder Press (Barbell or Dumbbell)

    • 4 sets x 8-12 reps

  4. Lateral Raises

    • 3 sets x 12-15 reps

  5. Tricep Dips (Weighted or Bodyweight)

    • 3 sets x 8-12 reps

  6. Skull Crushers (Lying Tricep Extension)

    • 3 sets x 10-12 reps

  7. Push-Ups (Optional)

    • 3 sets x 12-15 reps

🏋️‍♂️ Pull Day (Back & Biceps)

  1. Deadlifts (Conventional or Sumo)

    • 4 sets x 5-8 reps

  2. Pull-Ups (Weighted or Bodyweight)

    • 4 sets x 6-10 reps

  3. Barbell Rows (or Dumbbell Rows)

    • 4 sets x 8-12 reps

  4. Lat Pulldowns

    • 3 sets x 10-12 reps

  5. Face Pulls (Cable or Resistance Band)

    • 3 sets x 12-15 reps

  6. Bicep Curls (Barbell or Dumbbell)

    • 4 sets x 10-12 reps

  7. Hammer Curls

    • 3 sets x 10-12 reps

🦵 Legs Day (Quads, Hamstrings, Glutes, & Calves)

  1. Squats (Barbell or Dumbbell)

    • 4 sets x 8-12 reps

  2. Romanian Deadlifts (RDLs)

    • 4 sets x 10-12 reps

  3. Lunges (Walking or Stationary)

    • 3 sets x 10-12 reps per leg

  4. Leg Press

    • 3 sets x 10-12 reps

  5. Leg Curls (Hamstring Machine)

    • 3 sets x 12-15 reps

  6. Calf Raises (Standing or Seated)

    • 4 sets x 12-15 reps

  7. Glute Bridges or Hip Thrusts

    • 3 sets x 10-12 reps

🏋️‍♂️ Optional Active Recovery Days

If training 6 days per week, you can incorporate light cardio, HIIT, yoga, or mobility work on rest days to enhance recovery and maintain cardiovascular health.

💡 Tips for Success:

  1. Progressive Overload: Gradually increase weight/reps to ensure continuous progress.
  2. Rest Between Sets: 60-90 seconds for isolation work and 2-3 minutes for compound lifts.
  3. Warm-Up: Spend 5-10 minutes warming up with dynamic stretches and light cardio before each session.
  4. Cool Down & Stretching: Always cool down with stretching after workouts to improve flexibility and recovery.

This split is highly flexible, and you can tailor the volume (sets & reps) based on your goals, recovery rate, and strength. 💥

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