List of Push Pull Legs Routine for Beginners

Is Push Pull Legs Routine Good for Beginners?

The push pull legs routine is an excellent choice for beginners. This workout splits your routine into three main categories: pushing exercises, pulling exercises, and leg exercises. This method helps beginners focus on specific muscle groups and allows for adequate recovery time between sessions. By incorporating both compound movements and isolation exercises, this routine can effectively build muscle and improve overall strength.

Is Push Pull Legs or Upper Lower Better for Beginners?

Both push pull legs (PPL) and upper lower splits have their advantages, but for beginners, the PPL routine might be slightly more advantageous. The PPL routine divides workouts into more manageable segments, which can prevent beginners from feeling overwhelmed. Each session targets specific muscle groups, allowing for focused intensity and better muscle growth. On the other hand, an upper lower split can be equally effective, especially for those looking to train each muscle group twice a week. The decision between the two is based on your fitness goals.

Is PPL Good for 3 Days?

Yes, a PPL workout is suitable for a 3-day schedule. A typical 3-day split might look like this:

  • Day 1: Push (chest, shoulders, triceps)
  • Day 2: Pull (back, biceps)
  • Day 3: Legs (quads, hamstrings, calves)

This schedule allows beginners to train each muscle group with adequate intensity while also providing enough rest days for recovery. The key to muscle growth and strength building lies in consistency and proper recovery.

How to Make a PPL Routine?

Creating a push pull legs routine involves selecting exercises that target specific muscle groups for each workout day. Here’s a sample of a PPL routine.

Push Day:

  • Flat Dumbbell Bench Press
  • Inclined Dumbbell Bench Press
  • Flat Barbell Bench Press
  • Inclined Barbell Bench Press
  • Arnold Dumbbell Press
  • Standing Barbell Military Press
  • Seated Barbell Shoulder Press
  • Seated Dumbbell Shoulder Press
  • Flat Dumbbell Chest Flys
  • Push Downs
  • Overhead DB Tricep Extensions
  • Skull Crushers
  • Close-Grip Barbell Bench Press

Pull Day:

Leg Day:

  • Barbell Back Squats
  • Barbell Front Squats
  • Leg Press
  • Hip Thrust
  • Bulgarian Split Squat
  • Hack Squats
  • Lunges
  • Leg Curls
  • Leg Extensions
  • Calf Raises

*Each workout day is followed by a rest day to allow muscle recovery and growth.


What’s the Best 3 Day Workout Split for Beginners?

The best 3-day workout split for beginners is often the push pull legs routine due to its simplicity and effectiveness. Here’s a recommended 3-day split:

  • Monday: Push – Focus on exercises that target the chest, shoulders, and triceps.
  • Wednesday: Pull – Focus on exercises that target the back and biceps.
  • Friday: Legs – Focus on exercises that target the quads, hamstrings, and calves.

This split ensures that each muscle group is worked with sufficient intensity and given ample time to recover. It also balances compound movements and isolation exercises to maximize muscle growth and strength gains.

Focus on Compound Exercises

Compound exercises allow you to target several muscle groups in one movement, reducing the need for multiple isolation exercises. This efficiency is particularly beneficial for beginners who may have limited time for workouts.

These exercises are foundational movements that engage multiple muscle groups simultaneously, making them both efficient and highly effective for overall strength and muscle development.

Progressively Overload

What is Push Pull Legs Routine Progressive Overload?

Progressive overload is a fundamental principle in strength training and muscle building. It involves gradually increasing the demands placed on your muscles by either adding more weight, increasing the number of repetitions and the overall volume of your workouts over time. This consistent increase in intensity forces your muscles to adapt, leading to strength gains and muscle growth. For beginners, understanding and implementing progressive overload is vital for achieving long-term fitness goals.

The Science Behind Progressive Overload

Muscles grow and become stronger when they are subjected to stress that challenges their current capabilities. When you lift weights, you create small tears in the muscle fibers. During the recovery process, these fibers repair and grow back stronger. Progressive overload ensures that these muscles are continually challenged, preventing plateaus and promoting continuous improvement.

Allow for Proper Recovery

Rest and recovery are the key of any effective fitness regimen, especially when following a push pull legs routine. It’s during periods of rest that your muscles repair and rebuild themselves, ultimately leading to strength gains and muscle growth.

When structuring your PPL routine, ensure you schedule at least one rest day between each session. This practice not only prevents overtraining but also allows your muscles adequate time to recover from the intense workouts. Over time, consistent rest and recovery will optimize your performance, reduce the risk of injury, and support your long-term fitness goals.

Adjust the Split Based on Your Schedule

Flexibility in your workout routine is require to maintaining consistency and achieving your fitness goals. Tailor the split to fit your weekly schedule. Whether you can commit to training three, or even four days per week, adjusting the PPL split accordingly allows you to optimize your training frequency and recovery.

For instance, a 3-day PPL split might involve combining push, pull, and leg exercises into three comprehensive sessions per week. On the other hand, a 4-day split could distribute these workouts across four days, providing more targeted focus on specific muscle groups each session.

By aligning your PPL split with your availability and training preferences, you can maintain a balanced approach to fitness while accommodating the demands of your schedule.

Track Your Workouts

By using an app or a workout journal, you can log your exercises, weights, repetitions, and sets. This meticulous record-keeping allows you to monitor your progress over time, providing clear evidence of your strength and muscle gains.

Tracking your workouts helps you identify patterns in your training, ensuring that you’re consistently implementing progressive overload. It also allows you to make informed adjustments to your routine, such as increasing weights or altering exercises to target different muscle groups more effectively. Seeing tangible progress can be incredibly rewarding and encouraging.

In addition to tracking physical progress, keeping a workout journal can help you note how you feel after each session, any challenges faced, and how well you’re recovering. This approach ensures that you’re not only advancing in your fitness goals but also maintaining overall well-being.

Incorporate Cardio Separately

Adding cardiovascular exercise into your fitness routine is essential for overall health, but it’s important to do so in a way that complements your push pull legs routine without hindering your strength and muscle-building goals. The best approach is to schedule your cardio sessions on your off days or after your weight training workouts.

Doing cardio on your off days helps maintain cardiovascular health, improve endurance, and support fat loss, all while allowing your muscles time to recover from strength training sessions. Activities like jogging, cycling, or swimming can be excellent choices that enhance your fitness without putting undue stress on the muscles you’re working to build.

If you prefer to do cardio on the same day as your weight training, it’s advisable to perform it after your resistance workouts. This sequencing ensures that your energy and focus are prioritized for lifting weights, where you need the most power and intensity to stimulate muscle growth effectively. Post-weight training cardio can also aid in recovery and help burn additional calories without compromising your strength gains.

Final Word:

Word of advice for anyone starting a push pull legs routine is to prioritize consistency and patience. This workout split is incredibly effective, but the key to success lies in sticking with it over time and allowing your body to gradually adapt to the increasing demands. Focus on mastering proper form and technique for each exercise, and don’t rush the process of progressive overload. Sustainable progress is achieved through steady, incremental improvements rather than drastic changes.