3 Day Push Pull Legs Workout Routine Pdf

Adolfo Arranz

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29-11-2024

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This 3-day push, pull, legs workout routine is designed for individuals with some experience in weight training. It focuses on compound movements to maximize muscle growth and strength gains. Remember to consult your physician before starting any new workout routine.

Understanding the Push, Pull, Legs Split

The push, pull, legs (PPL) split is a popular workout routine that divides exercises based on the primary muscle groups involved.

• Push: Exercises that involve pushing movements, primarily targeting the chest, shoulders, and triceps.
• Pull: Exercises that involve pulling movements, primarily targeting the back, biceps, and forearms.
• Legs: Exercises that focus on the muscles of the lower body, including quads, hamstrings, glutes, and calves.

This split allows for adequate rest and recovery for each muscle group, promoting optimal growth and reducing the risk of overtraining.

The 3-Day PPL Workout Routine

This routine is designed to be completed over three non-consecutive days, allowing for at least one day of rest between each workout. Adjust the weight and reps to match your individual fitness level.

Day 1: Push

• Bench Press: 3 sets of 8-12 repetitions
• Incline Dumbbell Press: 3 sets of 8-12 repetitions
• Overhead Press: 3 sets of 8-12 repetitions
• Triceps Pushdowns: 3 sets of 10-15 repetitions
• Lateral Raises: 3 sets of 12-15 repetitions

Day 2: Pull

• Pull-ups (or Lat Pulldowns): 3 sets of as many repetitions as possible (AMRAP) or 8-12 repetitions
• Barbell Rows: 3 sets of 8-12 repetitions
• Seated Cable Rows: 3 sets of 10-15 repetitions
• Bicep Curls: 3 sets of 10-15 repetitions
• Face Pulls: 3 sets of 15-20 repetitions

Day 3: Legs

• Squats: 3 sets of 8-12 repetitions
• Romanian Deadlifts: 3 sets of 10-15 repetitions
• Leg Press: 3 sets of 12-15 repetitions
• Hamstring Curls: 3 sets of 12-15 repetitions
• Calf Raises: 3 sets of 15-20 repetitions

Important Considerations

• Warm-up: Always begin each workout with a 5-10 minute warm-up, including light cardio and dynamic stretching.
• Cool-down: End each workout with a 5-10 minute cool-down, including static stretching.
• Progressive Overload: Gradually increase the weight, reps, or sets over time to continue challenging your muscles and promoting growth.
• Proper Form: Focus on maintaining proper form throughout each exercise to prevent injuries. Consider working with a trainer to ensure correct technique.
• Nutrition: Fuel your body with a balanced diet to support muscle growth and recovery.
• Rest: Get adequate sleep (7-9 hours per night) to allow your body to recover and rebuild muscle tissue.

This workout routine is a suggestion, and you may need to adjust it based on your individual needs and goals. Remember to listen to your body and take rest days when needed. A printable PDF version of this routine is available (instructions for obtaining the PDF would be included here in a real-world application). Good luck!