What is PPL?
Push/Pull/Legs (PPL) workout is one of many methods used for selecting exercises and designing a workout plan. PPL exercises are primarily used in endurance training, for example, by bodybuilders or weight lifters. PPL is also an excellent way to add strengthening exercises to your training routine for other sport disciplines, that is running, cycling or swimming.
The basic idea behind PPL is to split workouts into the following main three categories:
- push workout where you push weight away from the core, for example, barbell pressing on a flat bench;
- pull workout where you pull the weight to your body, for example, pulling the upper lift bar to the chest, and
- leg exercises.
Under the PPL workout method, the push and pull workouts are designed to train the upper parts of the body – the chest, back, shoulders, arms and belly. Even though leg exercises can also be divided according to the push/pull category, it is more reasonable to consider the leg workout to be a separate unit – such a large group of muscles requires strong stimuli so it is worth focusing on it during a separate workout day.
What are the benefits of PPL workout?
The exercises for the push-, pull- and leg workouts are selected in such a way as to ensure that an entire training unit is devoted to one exercise type. That means that only push exercises are done on a push workout day and only pulling exercises are done on a pull workout day. The choice of the exercises and their intensity largely depend on the proficiency of the person working out.
However, it doesn’t matter how advanced you are, the PPL workout can bring you a lot of benefits:
- Even development of your body – all muscles are engaged in the workout which helps you to avoid the strain of individual muscle groups and the related injuries.
- Regularity – without regularity, a training system makes no sense. It is only with regularity that you can achieve your goals faster.
- Variety – you do not need to stick to rigid guidelines in the PPL workout and do the same exercises every week. All you need to do is some push or pull exercises. With such a wide array of possibilities, you will not get bored with your workout.
Sample push-pull-leg workout plan
The basic PPL workout plan provides for a 3-day workout split, or three workout days where you train different muscle parts. The first day is a push workout, the second one is a pull workout and the third one focuses on legs. The sequence of workouts does not really matter – if you prefer to start with the leg workout, just go ahead! Adapt the below workout plan to your proficiency level and to your preferences.
Day 1 – PUSH
- Barbell press while lying on a flat bench (chest) – 4 series x 6-8 repetitions.
- Incline dumbbell press while lying (chest) – 4 series x 8-10 repetitions.
- Overhead dumbbell press while sitting (upper shoulders) – 3 series x 8-10 repetitions.
- Side lateral raises with dumbbells (upper shoulders) – 3 series x 12-15 repetitions.
- French press while sitting (triceps) – 3 series x 6-8 repetitions.
- Forearm straightening using overhead cables (triceps) – 3 series x 8-10 repetitions.
Day 2 – PULL
- Pulling the overhead cable bar to the chest (back) – 4 series x 10-12 repetitions.
- Bent-over barbell row (back) – 3 series x 8-10 repetitions.
- Face pull with overhead cables (back upper shoulders) – 3 series x 12-15 repetitions.
- Forearm bending with dumbbells while sitting (biceps) – 3 series x 10-12 repetitions per leg.
- Forearm bending with curl bar while standing (biceps) – 3 series x 12-15 repetitions per leg.
- Dead bug – belly – 3 series x 10 repetitions per side.
Day 3 – LEGS
- Squats with a barbell behind you – 4 series x 6-8 repetitions.
- Hip thrust – 4 series x 8-10 repetitions.
- Walking lunges with dumbbells – 3 series x 10-12 repetitions per leg.
- Pushing a weight on a crane – 3 series x 12-15 repetitions.
- Straight-legged deadlift with dumbbells – 3 series x 10-12 repetitions.
- Toe stand – 3 series x 10-12 repetitions.
You need to choose all exercise parameters, such as the weight, the number of series or the number of repetitions individually, depending on your capabilities.
PPL is a very useful workout method. By engaging all muscle groups evenly, it allows you to develop multiple aspects of your physical shape. A lot can be said about its benefits but it’s best to find them out for yourself! Good luck!
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References:
1. Frédéric Delavier, „Atlas treningu siłowego”, PZWL, wyd. 2, 2011.
2. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697.