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Comprehensive PPL Workout Routine

The document outlines a Push-Pull-Legs (PPL) workout routine spread over seven days. It includes specific exercises for push days (chest, shoulders, triceps), pull days (back, biceps, rear delts), and leg days (legs and abs), with varying focuses on strength and muscle groups. The routine concludes with a rest or active recovery day.

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shawontalukder472
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15 views2 pages

Comprehensive PPL Workout Routine

The document outlines a Push-Pull-Legs (PPL) workout routine spread over seven days. It includes specific exercises for push days (chest, shoulders, triceps), pull days (back, biceps, rear delts), and leg days (legs and abs), with varying focuses on strength and muscle groups. The routine concludes with a rest or active recovery day.

Uploaded by

shawontalukder472
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Push-Pull-Legs (PPL) Workout Routine

Day 1 - Push (Chest, Shoulders, Triceps)

- Flat Barbell Bench Press - 4×8-10

- Incline Dumbbell Press - 4×10-12

- Cable Chest Fly (High to Low) - 3×12-15

- Seated Shoulder Press (Dumbbell/Barbell) - 4×10

- Lateral Raises - 3×12-15

- Overhead Cable Triceps Extension - 3×12

- Triceps Pushdown (Rope or Straight Bar) - 3×12-15

Day 2 - Pull (Back, Biceps, Rear Delts)

- Pull-Ups or Lat Pulldown - 4×10 (or failure)

- Barbell Deadlift - 4×6-8

- Chest-Supported Row or Machine Row - 4×10

- Straight Arm Lat Cable Pulldown - 3×12

- Face Pulls - 3×15

- EZ-Bar Curl (Wide Grip) - 3×10-12

- Hammer Curl (Dumbbell or Rope Cable) - 3×10-12

Day 3 - Legs + Abs

- Barbell Squats - 4×8-10

- Leg Press - 4×12

- Leg Extension (Quad Focus) - 3×15

- Romanian Deadlift (Hamstring Focus) - 4×10

- Lying or Seated Leg Curl - 3×12

- Standing Calf Raises - 4×15

- Hanging Leg Raises - 3×15

- Cable Crunch - 3×20


Push-Pull-Legs (PPL) Workout Routine

Day 4 - Push (Strength Focus)

- Incline Barbell Press - 4×6-8

- Flat Dumbbell Press - 4×10

- Machine Chest Fly - 3×12

- Arnold Press - 4×10

- Dumbbell Lateral Raise - 3×15

- Close-Grip Bench Press - 3×8-10

- Skull Crushers - 3×10

Day 5 - Pull (Bicep Focus)

- Chin-Ups - 4×8-10

- T-Bar Rows - 4×10

- Dumbbell Rows or Machine Row - 3×12

- Reverse Fly (Rear Delt Machine) - 3×15

- Preacher Curl (EZ-Bar) - 3×12

- Reverse Curl (Barbell or Cable) - 3×12

- Cable Curl (Single Arm or Rope) - 3×12-15

Day 6 - Legs + Abs

- Front Squat or Hack Squat - 4×8-10

- Walking Lunges (DB) - 3×15/leg

- Leg Curl (Seated or Lying) - 3×12

- Stiff Leg Deadlift (Dumbbell) - 3×10

- Standing & Seated Calf Raises - 4×15 each

- Cable Woodchoppers - 3×15

- Decline Sit-ups or Crunches - 3×20

Day 7 - Rest or Active Recovery

- Light cardio, mobility work, or yoga

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