What is push pull legs (ppl?)
Push, pull, legs is a training split where you divide your workouts according to the movement pattern of the muscle groups.
Push: Exercises where you “push” the weights away from yourself. (Chest / Shoulders / Triceps)
Pull: Exercises where you “pull” the weights towards you. (Back / Biceps / Forearms)
Legs: Yes, you guessed it – exercises where you train your legs :-) (Legs & Abs)
It's a very popular training split because it means you can increase the frequency
of the individual body parts you train. This maximizes muscle protein
synthesis because you hit all muscle groups twice a week.
Below you can find a comparison between a "bro split" and Push, Pull, Legs.
Let's say you follow a typical bro split and train six times a
week: arms, back, shoulders, chest, legs, and then perhaps repeat a body part.
Over the course of a year, you will train each body part 52 times. With a push, pull,
legs split, where you train six times a week, you will be able to complete
two push, two pull, and two leg days per week.
So with this split, you will be able to train each muscle 104 times a year, which doubles your training
How to get started
Warm-up
As a warm-up, we recommend starting with 5-15 minutes of cardio warm-up – e.g., cycling, elliptical, rowing, StairMaster, incline walking, light jogging, or dynamic stretching exercises. The purpose of the warm-up is to increase body temperature, break a light sweat, and warm up the joints and muscles so the body is ready for the workout.
Warm-up set
Before you start an exercise, it's incredibly important to warm up before your working sets. The purpose of the warm-up set is to warm up in the specific exercise to prepare the working muscles and joints for what will be used in the exercise.
In addition, you also practice the range of motion (ROM) and your form, so it's ready for your working sets. This helps you lift better and heavier, which will result in achieving better results in the long run.
The program
Push day 1
Push day 1
Pull day 1
Pull day 1
Leg day 1
Leg day 1
Leg day 2
Leg day 2
Pull day 2
Pull day 2
Push Day 2
Push Day 2
Progress and advancement
Our 3-day full-body workout program is for you who want to build a good
foundation of strength and muscle mass without having to train 6 days a week.
Progress and Progression
There are many different ways to make progress. Examples of progress and progressive overload
Do more sets.
Do more repetitions.
Lift heavier weights.
Lift with a larger range of motion.
Train closer to failure.
Lift with a slower tempo/better technique
Train with shorter breaks between sets.
When you complete a full working set with the same weight, you can increase the weight the next time you train the same exercise. It is not necessary to do this in all sets. In principle, it is enough to increase the weight in just one set, because then the volume is higher than last time. You have thus made progress and exposed your muscle to more stimulus.
You should not expect to be able to increase in all sets already by the next workout.
Here is an example if you train in a rep range of 3-5 repetitions.
Week 1: 5x3 100 kg
Week 2: 5x4 100 kg
Week 3: 5x5 100 kg
Week 4: 5x3 105 kg
Week 5: 5x4 105 kg
Week 6: 5x4 105 kg
