Day #1, Push: Chest, shoulders, triceps. Day #2, Pull: Back, traps, biceps. Day #3: Legs: Legs, glutes and abs. Day #4, Push: Chest, shoulders, triceps. Day #5, Pull: Back, traps, PPL Workout Schedule: Week 1. Monday: Push A. Tuesday: Pull A. Wednesday: Legs A. Thursday: Off. Friday: Push B. Saturday: Pull B. Sunday: Off. PPL Workout Schedule: Week 2. Monday: Legs B. Tuesday: Push A. Wednesday: Pull A. Thursday: Off. Friday: Legs A. Saturday: Push B. Sunday: Off. PPL Workout Schedule: Week 3. Monday: Pull B. Tuesday: Legs B. 2 Ready to get started? 3 Designing a Push Pull Legs Workout Split. 4 The Push Pull Legs – 3 Day Training Plan. 4.1 Push Workout. 4.2 Pull Workout. 4.3 Legs Workout. 5 The Science Behind the Push Pull Legs plan. 6 Ready to get started? 7 Main Push Exercises. 7.1 1. Bench Press. 7.2 2. Incline Bench Press. dTraey. Bench press, overhead press, push-ups, and triceps pushdown are some examples of pull exercises. The movements, which include pulling the weights up, down, and towards your body, fall under pull workouts. And they work on the back, biceps, rear delt, and wrists. Pull-ups, lat pulldown, bent-over row, and seated rowing are typical pull exercises. Last Update September 11, 2023. The Push Pull Legs (PPL) workout split is one of the most popular of them all, thanks to its efficiency and simplicity. But it’s also one of the most butchered. In this article, I’m going to use 20+ years of personal training experience to show you how to put together a safe and effective push pull legs routine. PPL Workout Schedule: Week 1. Monday: Push A. Tuesday: Pull A. Wednesday: Legs A. Thursday: Off. Friday: Push B. Saturday: Pull B. Sunday: Off. PPL Workout Schedule: Week 2. Monday: Legs B. Tuesday: Push A. Wednesday: Pull A. Thursday: Off. Friday: Legs A. Saturday: Push B. Sunday: Off. PPL Workout Schedule: Week 3. Monday: Pull B. Tuesday: Legs B.

push pull legs exercise list