Ultimate Push-Pull-Legs Workout Routine
Push-pull-legs (PPL) workouts are a popular and effective training split that divides exercises into three categories: push exercises (targeting pushing movements like chest and shoulders), pull exercises (targeting pulling movements like back and biceps), and leg exercises (targeting lower body muscles). Below mentioned exercises provide a solid foundation for a push-pull-legs workout routine. However, it’s essential to consider your individual fitness level and any specific goals or limitations you may have. Always prioritize proper form, gradually increase weights or resistance, and consult with a fitness professional if needed.
push exercises
Barbell Bench Press
This compound exercise targets the chest, shoulders, and triceps. Lie on a flat bench, grip the bar slightly wider than shoulder-width apart, and lower it to your chest. Press the bar back up to the starting position while engaging your chest muscles.
Dumbbell Shoulder Press
This exercise focuses on the shoulders. Sit on a bench or stand with dumbbells at shoulder height. Press the weights overhead while keeping your core engaged and maintaining proper form. Lower the weights back to shoulder height.
Dumbbell Shoulder Press
This exercise focuses on the shoulders. Sit on a bench or stand with dumbbells at shoulder height. Press the weights overhead while keeping your core engaged and maintaining proper form. Lower the weights back to shoulder height.
Pull exercises
Pull-Ups
Pull-ups are an excellent compound exercise that targets the back, especially the latissimus dorsi. Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull yourself up until your chin clears the bar, then slowly lower yourself back down.
Bent-Over Rows
This exercise primarily targets the back muscles, including the rhomboids, traps, and lats. Bend forward at the hips while holding a barbell or dumbbells with an overhand grip. Keeping your back straight, row the weight toward your torso, squeezing your shoulder blades together. Lower the weight back down with control.
Bicep Curls
While bicep curls are considered an isolation exercise, they play a crucial role in a pull workout by targeting the biceps. Stand or sit with dumbbells or a barbell in your hands, palms facing forward. Keep your elbows close to your sides and curl the weight upward, contracting your biceps. Slowly lower the weight back down.
leg exercises
squat
Squats are a fundamental lower body exercise that primarily targets the quads, glutes, and hamstrings. Stand with your feet shoulder-width apart, lower yourself into a squat position by bending your knees and hips, and push through your heels to return to a standing position.
deadlifts
Deadlifts engage multiple muscle groups, including the hamstrings, glutes, lower back, and traps. Stand with a barbell in front of you, bend at the hips and knees to grip the bar with an overhand or mixed grip. Keeping your back straight, lift the barbell by extending your hips and knees, then lower it back down in a controlled manner.
lunges
Lunges are excellent for targeting the quads, glutes, and hamstrings while also engaging the stabilizer muscles. Stand with your feet hip-width apart, take a step forward with one leg, and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.
