3 Day Push/Pull/Legs (PPL) Workout for Beginners
3 Day Push/Pull/Legs Workout for Beginners
This push/pull/legs routine is a simple, yet effective workout split that hits the whole body just 3 days a week, and helps you increase strength and build muscle.
Workout Summary
| Main Goal | Increase Strength |
|---|---|
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 6 weeks |
| Days Per Week | 3 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell, Cables, Dumbbells, Machines |
| Target Gender | Male & Female |
Workout Description
This workout routine is designed for beginners looking to increase their strength and build muscle. By following this push/pull/legs split, you'll ensure a balanced approach to your training, hitting all major muscle groups effectively.
What is a PPL Routine?
PPL stands for Push, Pull, Legs. This workout split focuses on different muscle groups on different days:
- Push - Chest, shoulders, and triceps
- Pull - Back, biceps, and forearms
- Legs - Quads, hamstrings, glutes, and calves
Benefits of PPL Workout Splits
By separating your workouts into push, pull, and legs, you allow each muscle group to recover while still training other areas. This method maximizes your workout efficiency and muscle growth.
About the Workout
The following workout plan is designed to be performed over three non-consecutive days each week. This allows for optimal recovery and muscle growth. Focus on maintaining proper form and progressively increasing the weights to ensure continuous improvement.
3 Day Push/Pull/Legs Workout
Workout 1: Push Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 8 |
| Dumbbell Shoulder Press | 3 | 10 |
| Tricep Dips | 3 | 12 |
| Incline Bench Press | 3 | 10 |
| Lateral Raises | 3 | 15 |
Workout 2: Pull Day
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 6 |
| Lat Pulldown | 3 | 10 |
| Barbell Row | 3 | 10 |
| Dumbbell Curl | 3 | 12 |
| Face Pull | 3 | 15 |
Workout 3: Leg Day
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 8 |
| Leg Press | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calf Raise | 3 | 15 |
| Lunges | 3 | 12 |
How to Progressive Overload in a PPL Routine?
Progressive overload is key to making continual progress. This involves gradually increasing the weight, reps, or sets to continuously challenge your muscles.
Specific Rest Times
Rest between sets should be 60-90 seconds to allow for sufficient recovery. Adjust the rest times based on your personal fitness level and goals.
Recovery
Proper recovery is crucial to the success of this program. Ensure you're getting enough sleep, staying hydrated, and eating a balanced diet to support muscle growth and recovery.
Frequently Asked Questions
Can I train six days in a row?
It's recommended to take at least one rest day per week to allow your muscles to recover. However, if you feel up to it, you can train six days in a row and take the seventh day off.
Can I change the order of the exercises?
Yes, you can change the order of the exercises to fit your preferences. Just make sure to maintain a balanced approach to target all muscle groups effectively.
Can I do this while training or doing other sports?
Yes, you can incorporate this program into your training regimen for other sports. Just ensure you're not overtraining and allow your body adequate recovery time.
Can I use this to build muscle or lose fat?
This program is designed to build muscle. To lose fat, incorporate cardio sessions and adjust your diet to be in a caloric deficit.
What if I only have access to free weights?
If you only have access to free weights, you can modify the exercises to use dumbbells and barbells instead of machines.
Conclusion
Follow this 3-day PPL workout program to build strength and muscle effectively. Consistency, proper nutrition, and adequate recovery are key to achieving your fitness goals.