Updated Push-Pull-Legs (PPL) Workout Routine
PUSH DAY (Chest, Shoulders, Triceps)
PUSH DAY (Chest, Shoulders, Triceps)
1. Push-Ups – 2-3 sets x 15-20 reps (Warm-up)
2. Barbell Bench Press – 4 sets x 6-10 reps
3. Incline Dumbbell Press – 3 sets x 8-12 reps
4. Dips (Weighted or Bodyweight) – 3 sets x 8-12 reps
5. Pec Deck Fly (Machine Fly) – 3 sets x 10-12 reps
6. Overhead Shoulder Press (Dumbbell/Barbell) – 4 sets x 8-12 reps
7. Lateral Raises – 3 sets x 12-15 reps
8. Skull Crushers (EZ Bar or Dumbbells) – 3 sets x 8-12 reps
Abs Finisher: Hanging Leg Raises - 3x15, Cable Crunches - 3x12
PULL DAY (Back, Biceps, Rear Delts, Traps)
PULL DAY (Back, Biceps, Rear Delts, Traps)
1. Deadlifts – 4 sets x 5-8 reps
2. Pull-Ups (Weighted or Bodyweight) – 3 sets x 8-12 reps
3. Seated Cable Rows – 3 sets x 10-12 reps
4. Face Pulls – 3 sets x 12-15 reps
5. Barbell or Dumbbell Shrugs – 3 sets x 12-15 reps
6. Barbell or Dumbbell Bicep Curls – 3 sets x 10-12 reps
7. Hammer Curls – 3 sets x 12-15 reps
Abs Finisher: Hanging Knee Raises - 3x15, Russian Twists - 3x20
LEGS DAY (Quads, Hamstrings, Glutes, Calves)
LEGS DAY (Quads, Hamstrings, Glutes, Calves)
1. Barbell Squats – 4 sets x 6-10 reps
2. Romanian Deadlifts – 3 sets x 8-12 reps
3. Leg Press – 3 sets x 12-15 reps
4. Lying Hamstring Curls – 3 sets x 12-15 reps
5. Seated Calf Raises – 4 sets x 15-20 reps
6. Standing Calf Raises – 4 sets x 15-20 reps
Abs Finisher: Hanging Leg Raises - 3x15, Plank - 3x60 sec