Are you curious about a workout routine that can completely change the way you exercise? Well, let me tell you about the Push Pull Legs workout. It’s a fantastic training method that combines strength-building exercises with improved flexibility and balance.
As someone who has tried it firsthand, I’m excited to share my experiences with you. But here’s the best part – we’ll also explore how adding yoga for athletes can boost your performance even further.
Get ready for an exciting fitness journey that will make you feel stronger, more agile, and ready to take on any challenge. Let’s unlock your full potential together! So, read this article thoroughly till the end.
8 Best Push Pull Legs Workout – Basics, Review, & Other Details 2023:
Before I share all the major details about these special 6-day push-pull legs workout routine PDF “8” exercises. I think you must know about the basics of such exercises first. Therefore, I have started this article by explaining these PPL exercises and their major features
Also, make sure to read my previous post on whether Should athletes eat more crabs for a better sleep routine? As these exercises can be used as Push pull legs 3-day split, 4-day split, 5-day split, & even 6-day split.
1. Understanding the Power of the PPL Workout:
Talking about the Push pull workout plan, The Push Pull Legs workout is a training approach that divides exercises into three main categories: push, pull, and leg movements. It is a combined form of exercise used by professional athletes for accurate and efficient bodybuilding results.
Each category targets specific muscle groups and allows for optimal recovery between sessions, maximizing gains and minimizing the risk of overtraining. Therefore, I must state them thoroughly with detailed explanations that I have in the below headings.
- The Push Workout:
On this exercise list, The push workout primarily focuses on upper-body pushing movements, such as bench presses, shoulder presses, and push-ups. It is mainly used by bodybuilders. These exercises target muscles like the chest, shoulders, and triceps.
However, athletes require full-body workouts, therefore, they have to follow this as well. My push workout starts with compound exercises like the barbell bench press, followed by isolation exercises like dumbbell lateral raises.
I love using small weights to start up and then go for heavy weights. As well as building upper body strength, the push workout improves my posture and upper body aesthetics.
- The Pull Workout:
The pull workout centers around upper-body pulling movements, including exercises like pull-ups, rows, and bicep curls. Well, at first, I used to just leave such exercises. But, after seeing their rapid effects on the shoulders and chest, I became their huge fan.
These exercises engage muscles such as the back, biceps, and forearms. Pull-ups and lat pull-downs are my preferred starting exercises for my pull workout, followed by dumbbell curls to isolate specific muscles. Pull workouts strengthen my back and arms and improve my posture and grip strength.
- The Leg Workout:
The leg workout is dedicated to exercises targeting the lower body, such as squats, deadlifts, and lunges. It has a straight impact on the legs and allows users to get more strength and power in their lower body. These movements work the muscles of the thighs, glutes, and calves.
I typically begin my leg workout with compound exercises like barbell squats or deadlifts. You can use other weights according to your needs. To focus on specific areas, I incorporate isolation exercises such as leg extensions. It is essential to develop leg strength, improve stability, and enhance athletic performance with leg workouts.
2. Best PPL Workouts You Must Know:
Talking about the Push pull legs workout plan for beginners, Here are the 8 exercises that are pretty effective and accurate. You must know all about them. As I have shared my review of how I perform them and what are their major effects on my body. So, feel confident and read this article till the end.
- Barbell Bench Press
One of my favorite exercises in the Push Pull Legs routine is the Barbell Bench Press. I think for all weight lifters, this exercise is the best choice. I lie on a flat bench and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
The weight limits depend upon you as you can easily change it. As I lower the barbell towards my chest, I feel my chest muscles engaging, along with my shoulders and triceps. I think you should start with lightweight just like me for proper warm-ups.
Pushing the barbell back up, I can feel the power in my chest as it contracts, contributing to upper body strength and a sculpted physique. Thus, for me, it is one of the best ways to start up my day in the gym.
When it comes to targeting my back, biceps, and forearms, Pull-Ups are my go-to exercise. Man! I have been doing pull-ups since about the age of 12. Thus, I grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
My chin reaches the bar when I pull myself up with controlled strength. Moreover, The pull-up motion engages my back muscles, giving them a deep burn, while also strengthening my biceps and forearms.
It also helped me pretty a lot in increasing my height every year. Over time, I’ve noticed improved posture, a stronger back, and increased upper body definition.
3. Barbell Squats
For building lower body strength and developing well-rounded leg muscles, I rely on Barbell Squats. I think they are pretty good for abdominal muscles as well. With the barbell resting on my upper back, I position my feet shoulder-width apart and squat down until my thighs are parallel to the ground.
I must add that you should always go for full knee bends for accurate square results. Moreover, this exercise activates my quadriceps, hamstrings, and glutes. For rapid results, you can add weight to your hands and then do squats. The deep squatting motion not only strengthens my legs but also enhances core stability and overall athletic performance.
4. Dumbbell Shoulder Press
To work on my shoulder and tricep strength, I incorporate dumbbell Shoulder Press into my routine. I think they are the best choice for chest-building purposes as well. Pressing dumbbells overhead at shoulder height while seated on a bench, I fully extend my arms.
However, this weight can be changed according to your preference. This exercise targets the deltoid muscles of the shoulders and the triceps, resulting in increased upper-body strength and stability. It also contributes to improved posture and enhances the appearance of toned shoulders. So, be sure to give it a quick try for accurate and efficient output results.
5. Bent-Over Rows
To achieve a strong and defined upper body, I incorporate Bent-Over Rows into my Pull workout. It also includes the use of different weights in such exercises. With a barbell or dumbbell in hand, I bend forward at the hips while maintaining a slight bend in the knees.
You must maintain a certain angle for performing such exercises. From this position, I pull the weights toward my abdomen, engaging my back muscles. I consider this exercise to be the most effective for abdominal purposes.
Moreover, Bent-Over Rows effectively target the muscles of the upper back, including the rhomboids, lats, and traps, leading to improved posture and a sculpted back.
6. Romanian Deadlifts
When it comes to targeting my hamstrings and glutes, Romanian Deadlifts are my exercise of choice. They are pretty much the same as bent-over rows. However, it involves different angles for accurate results.
Holding a barbell in front of my thighs, I hinge forward at the hips, maintaining a slight bend in the knees. As I lower the barbell toward the ground, I feel a stretch in my hamstrings.
The movement primarily engages the posterior chain, including the hamstrings, glutes, and lower back. In addition to improving my athletic performance, Romanian Deadlifts have helped me develop lower body strength.
7. Dumbbell Lunges
My leg workouts include dumbbell lunges for strengthening and toning my quadriceps, hamstrings, and glutes. Taking a step forward, I take dumbbells by my sides and lower my body to a 90-degree angle.
Moreover, The lunge strengthens, stabilizes, and balances multiple leg muscles simultaneously. A well-rounded and sculpted leg can be achieved with them. So, make sure to give them a quick try for accurate and efficient results.
8. Tricep Dips
Tricep Dips are one of my routines for isolating and toning my triceps. To perform such actions, Bend my arms and position my hands shoulder-width apart on parallel bars or an elevated surface.
Moreover, the Upper arms are defined and strengthened by this exercise. I have developed well-developed triceps through Tricep Dips and my upper body is more sculpted. However, consulting an expert can be your best choice before performing any of these specific exercises for accurate results.
Frequently Asked Questions:
Talking about the Push Pull Legs Workout, There is no better workout split than the push/pull/legs split as all related muscles are trained simultaneously. Therefore, muscle groups are being trained to get an overall benefit from this overlap of movements within the same workout.
Are Deadlifts Pushes or Pulls? Ultimately, we’re pulling the bar off the ground to the lockout position by exerting force toward our body. However, lifters use the cue of “pushing the floor away” so it’s often thought of as a push.
Push day focuses on strengthening upper body muscles with pushing motions. This exercise targets your chest and shoulder muscles as well as your triceps. Push day exercises include push-ups, which are well-known and popular.
As a quick recap, dips are great for increasing strength and building a lower chest. Those who want to improve their overall fitness can benefit from push-ups.
A Push Pull Legs workout has transformed my life. I have seen significant improvements in strength, muscle development, and fitness by incorporating these targeted exercises. Strength has been a major benefit for me.
My functional strength and lifting ability have been enhanced through compound exercises such as the barbell bench press and barbell squats. Moreover, I now possess greater confidence and ease in carrying groceries, climbing stairs, and engaging in physical tasks.
In the end, make sure to try these exercises for your body-building actions but with the right things. You may also want to share this article with your friends and family so they can learn something new as well.
Drew Mathews is a well-known fitness writer who has contributed to the industry for several years. His vast knowledge and expertise are shared with his readers on CreativeFitness.com, where he writes as a fitness coach with extensive experience. Drew has been working in the fitness industry for over a decade and has acquired extensive knowledge and experience in the field.