The following workout routine was developed by Coach John Meadows. It contains 3 different workouts and can be performed 3-6 days per week depending on your experience level and what your individual schedule will allow. The 3 workouts consist of a Push Workout, a Pull Workout, and a Leg Workout.
So if youâre looking to program push-pull leg routines, youâd likely want to alternate between quad-dominant moves (think squats, lunges, and step-ups) and hamstring or glute-dominant moves
Summary: The push pull legs workout split is a great workout split for women because itâs highly effective at improving your whole-body strength and muscularity in just three workouts per week. That said, youâll probably want to follow the 4-day per week version, which includes two leg workouts per week instead of one.
Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. ("Push your hips back like you're shutting a car door with your butt
Vernon likes to use supersets during his workouts to add an endurance and conditioning factor. And since he supersets a push exercise with a pull exercise, he has enough energy to tackle both lifts with a high level of intensity. To perform a superset, youâll do both exercises (for example: 1a and 1b) one right after another with no rest in
. The PPL Split. After the newbie phase, where gains come quickly and easily, most lifters with size goals adopt a training split. One of the most effective is the PPL split: push, pull, and legs. Basically, you split your upper body movements into a day for pushing exercises and a day for pulling exercises, then you have a lower body day:
Day 1: Push (chest) Day 2: Pull (back) Day 3: Legs (quads, calves) Day 4: Push (shoulders, triceps, abs) Day 5: Pull (hamstrings, biceps, rear delts) 6-Day Split : The 6-day PPL split is the ultimate program for the advanced lifter. You can run all six days in a row or throw a rest day in the middle after day 3.
Once youâre able to do 8 reps in every set, increase the weight for the following workout. Itâs a form of progression known as the double progression method. Hereâs an example of how it might look in practice: Workout 1. Set 1: 100 pounds x 8 reps. Set 2: 100 pounds x 7 reps. Set 3: 100 pounds x 5 reps. Workout 2.
Push Pull Leg (PPL) is a simple, tried-and-true workout split that works separate muscles for push, pull, and leg days to build balanced strength with recovery in mind. If youâre a beginner or intermediate to strength training, and youâre trying to get started with a Push Pull Leg routine tailored towards your schedule, goals, and interests
List of Pull Exercises . Pull exercises are movements where you are pulling the weight toward your body. These exercises primarily use the biceps, hamstrings, glutes, and back muscles. For that reason, you can set up a routine in which you do a push routine one day and a pull routine the next without working the same muscles two days in a row.
how to do push pull legs
