Game Changing Push Pull Leg Routine for you

Push Pull Leg Routine

Have you ever imagined what all the hype about the Push Pull Leg Routine is? Have you wondered what it means and how you can opt for it? Or have you pondered over the importance of a push pull leg routine? I got the answers to all of your questions right here.

Chiseled abs, toned biceps, and solid legs are the epitome of fitness perfection. Striking a solid balance between these features will give you the essence of the perfect body. Various exercises and workout routines are available. However, selecting the right one is never easy. 

One of the finest choice is to opt-out for a push pull leg routine. I understand you have millions of questions in your mind. That’s why I will explain this routine, talk about its importance, and how it will help you. Additionally, we will also look at optimizing the push pull leg routine to our needs.

Push Pull Leg Routine


Push Pull Leg Routine

The most effective workout routine to target all the major muscles of your body is the push pull legs workout routine. Afterwards, it splits your exercises into push, pulls, and leg days. Push Pull Leg Routine incorporates all the major muscles of your body to give you a healthy, balanced and toned look. 

Push pull leg routine (PPL) is a weightlifting program that distinguishes your body into different muscle groups. This routine is perfectly customizable based on the goals, needs, schedules, and histories. Now, let’s divide this routine into three distinct parts to understand it better: –

  • Firstly, a push workout focuses on your upper body pushing muscles. Your chest, shoulders, and triceps muscles are being utilized in a push workout. It trains these muscles to give them a toned look.
  • Secondly, a pull workout focuses on your upper body pulling muscles. It trains the back, biceps, and rear delts to perfectly tone them.
  • Lastly, a leg workout focuses on your entire lower body. It uses your quads, hamstrings, and calves to strengthen your lower body. Additionally, it tones your lower body muscle too.

Push Pull Leg Routine

Benefits of Push Pull Leg Routine

PPL is one of its kind as it effectively delivers what it promises to do. There are a lot of reasons why PPL is famous among fitness lovers. We will discuss all these worthy points one by one: –

  • Firstly, it divides our body into muscle groups and works on them distinctively. It mirrors the saying that the sum of its part is greater than the whole. It makes sure that everybody’s muscle is being targeted and receives adequate training.
  • Secondly, it involves compound exercises. Compound exercises are more effective at training and toning muscles. Compound exercises hit various muscles simultaneously. Hence, making it more effective than an isolation movement. Additionally, various scientific research support compound movements for better strength building.
  • Lastly, this routine is entirely customizable. You can customize its frequency and intensity based on your priorities. Additionally, basic knowledge of push, pull, and leg muscles is enough. It makes achieving better results than people with a generic routine easier. 

Push Pull Leg Routine

Push Pull Leg Routine Frequency

Don’t you think striking the right balance is extremely necessary? Additionally, knowing the right frequency of PPL workout is equally important. As you know, it is an entirely customizable routine; however, we have some great options for you.


Option 1: 3 day Push Pull Leg Routine

This is your jam if you’re a beginner or want to maintain your current strength. It offers your muscles enough time to recover. And guess what, you can even enjoy your weekend. PPL routine with a three days per week frequency will look like this: –

  • Monday: off
  • Tuesday: Push
  • Wednesday: off
  • Thursday: Pull
  • Friday: off
  • Saturday: legs
  • Sunday: off

Of course, you have the right to customize the whole routine. However, we suggest you keep a gap of 1 day in between to ensure enough muscle recovery time.


Option 2: 5 days Push Pull Leg Routine

This routine is suitable for people who want to work out more frequently. It speeds up your progress and tones your muscles even better. This routine will look something like this: –

  • Monday: Push
  • Tuesday: Pull
  • Wednesday: Off
  • Thursday: Leg
  • Friday: Off
  • Saturday: Push
  • Sunday: Pull

You can customize this routine according to your needs. Depending on your needs, you can increase the frequency of push, pull, or legs workout. It will be helpful in training muscles more vigorously.


Option 3: 6 days Push Pull Leg Routine

This routine is loved by people who are deeply indulged in fitness. It is an extensive and rigorous workout routine to train your muscles in a better manner. This is the best routine for serious gains in little time. However, we strongly advise beginners to avoid this routine for now. It would be best to begin with three-day routine and slowly progress towards it. This routine will look like this: –

  • Monday: Push
  • Tuesday: Pull
  • Wednesday: Legs
  • Thursday: Off
  • Friday: Push
  • Saturday: Pull
  • Sunday: Legs

If you’re a person who works out frequently and aims for some serious gains, this routine is perfect for you. However, make sure to progress towards this routine slowly. 

Let’s see some of the best Push, Pull, and Leg exercises that you can easily do. 


The Push Workout

There are many push exercises that you can quickly adapt. But, I have listed some of my favourite Push exercises below. Try them out; I am sure you’re going to love them: 

  • Incline Barbell Bench Press
  • Flat Barbell Bench Press
  • Incline Dumbbell Bench Press
  • Dumbbell Shoulder Press
  • Flat Dumbbell Press
  • Dumbbell Lateral Raise
  • Dip
  • Cable Pushdowns
  • Standing Military Press

Push Pull Leg Routine

The Pull Workout

After the Push workout, now you’re going to focus on pulling muscles in the push, pull, leg routine. You can adapt any pull exercise you love; however, I got my favourites right here. Check them out; I am sure you’re going to love them:

  • Deadlifts
  • Close Grip Chin-ups
  • Bent Over Rows
  • Barbell Curls
  • Wide Grip Cable Row
  • Pull-ups
  • T-Bar Rows
  • Lat Pulldowns
  • Hammer Curl

Push Pull Leg Routine

The Leg Workout

Lastly, you have to focus on your lower body muscles in a push, pull, leg routine. Though, various legs exercises are trendy and are easily adaptable. However, I got a list of my current favourites. Make sure to try them out, and don’t forget to leave a review:

  • Barbell Back Squat
  • Barbell Front Squat
  • Leg Press
  • Romanian Deadlift
  • Lunges
  • Leg Curl
  • Seated Calf Raise
  • Hip Thrusts
  • Glute Ham Raise

Some tips and tricks can enhance your workout experience, so read workout tips for beginners.

Push Pull Leg Routine

These were my favourite exercises for push, pull, leg routine. And guess what? The favourite part of the push, pull, leg routine for me is that I can totally customize it. This routine revolves around your needs and wants. Additionally, it gives you a sense of involvement and freedom. This is what adds to your overall experience.



In conclusion, I would love to say that my personal favourite is the push, pull, leg routine. The sense of freedom and efficient results produced from PPL helps to keep people motivated. So, what are you waiting for? Come forward, draft your PPL routine and stick to it. I am sure you’re going to love it. However, striking the perfect balance is the key to success. 

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