Push-Pull-Legs (PPL) Gym Routine Plan
Push Day (Chest, Shoulders, Triceps)
Barbell Bench Press — 4 x 6-10
Lie on bench, lower bar to chest, press up.
Incline Dumbbell Press — 3 x 8-12
Lower dumbbells to chest level, press upward.
Seated Dumbbell Shoulder Press — 3 x 8-12
Press dumbbells overhead, lower slowly.
Dumbbell Lateral Raises — 3 x 12-15
Raise dumbbells to shoulder height.
Triceps Pushdowns — 3 x 10-15
Push cable down while keeping elbows tucked.
Overhead Triceps Extension — 3 x 10-12
Extend dumbbell overhead from behind head.
Pull Day (Back, Biceps)
Pull-Ups / Lat Pulldown — 4 x 6-12
Pull chest toward bar or cable to upper chest.
Barbell Bent-Over Row — 4 x 8-12
Pull bar toward stomach with flat back.
Seated Cable Row — 3 x 10-12
Pull handle to torso and squeeze shoulder blades.
Face Pulls — 3 x 12-15
Pull rope toward face with elbows high.
Barbell Bicep Curl — 3 x 10-12
Curl weight upward while keeping elbows fixed.
Hammer Curl — 3 x 10-12
Curl dumbbells with neutral grip.
Leg Day (Quads, Hamstrings, Glutes, Calves)
Barbell Squat — 4 x 6-10
Squat until thighs are parallel, then stand.
Romanian Deadlift — 3 x 8-12
Push hips back and lower bar along legs.
Leg Press — 3 x 10-15
Lower platform under control and press upward.
Walking Lunges — 3 x 10 steps/leg
Alternate forward lunges while walking.
Leg Curl — 3 x 10-15
Curl weight toward glutes.
Standing Calf Raise — 4 x 12-20
Rise onto toes, pause, and lower.
Weekly Schedule
6-Day Option: Mon Push, Tue Pull, Wed Legs, Thu Push, Fri Pull, Sat Legs, Sun Rest.
3-Day Option: Mon Push, Wed Pull, Fri Legs.