virat kohli's 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.