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ppl workout split

 A PPL workout split stands for Push, Pull, Legs — a popular and effective training routine for building muscle and strength. It divides your workouts into three main movement patterns:

1. PUSH Day (Chest, Shoulders, Triceps)

Focus: Exercises involving pushing movements.

Sample Push Workout:

  • Bench Press – 4 sets x 6-10 reps

  • Overhead Shoulder Press – 3 sets x 8-10 reps

  • Incline Dumbbell Press – 3 sets x 8-12 reps

  • Lateral Raises – 3 sets x 12-15 reps

  • Triceps Dips or Skull Crushers – 3 sets x 10-12 reps

  • Cable Triceps Pushdowns – 3 sets x 12-15 reps

2. PULL Day (Back, Biceps, Rear Delts)

Focus: Pulling movements targeting the back and arms.

Sample Pull Workout:

  • Deadlifts (optional or weekly) – 3-4 sets x 4-6 reps

  • Pull-Ups or Lat Pulldown – 4 sets x 8-12 reps

  • Bent-Over Barbell Rows – 3 sets x 8-10 reps

  • Seated Cable Row – 3 sets x 10-12 reps

  • Face Pulls – 3 sets x 12-15 reps

  • Barbell or Dumbbell Curls – 3 sets x 10-12 reps

  • Hammer Curls – 3 sets x 12-15 reps

3. LEG Day (Quads, Hamstrings, Glutes, Calves)

Focus: Lower body strength and development.

Sample Leg Workout:

  • Squats – 4 sets x 6-10 reps

  • Romanian Deadlifts – 3 sets x 8-12 reps

  • Walking Lunges – 3 sets x 12 reps (each leg)

  • Leg Press – 3 sets x 10-12 reps

  • Leg Curl Machine – 3 sets x 12-15 reps

  • Standing Calf Raises – 4 sets x 15-20 reps

  • Seated Calf Raises – 3 sets x 15-20 reps

 Weekly PPL Routine Examples

Option 1 – 3 Days/Week (Beginner):

  • Monday – Push

  • Wednesday – Pull

  • Friday – Legs

Option 2 – 6 Days/Week (Intermediate/Advanced):

  • Monday – Push

  • Tuesday – Pull

  • Wednesday – Legs

  • Thursday – Push

  • Friday – Pull

  • Saturday – Legs

  • Sunday – Rest

Let me know if you want a PDF, home version, or PPL with cardio or abs included.

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