Bodybuilding Simplified: Push Pull Legs (Full Explanation + Free Training Plan)

Summary

In this episode of Bodybuilding Simplified, the focus is on the Push Pull Legs (PPL) training split. The host explains what PPL is, its benefits like targeted muscle group training and recovery time, and its drawbacks, such as reduced effectiveness of compound lifts due to fatigue. A detailed 6-day weekly routine is provided, with two push days emphasizing chest and shoulders, two pull days for back and biceps, and two leg days for quads, hamstrings, glutes, and calves. The script advises on exercise selection and rep ranges, ensuring a balanced and effective workout.

Takeaways

• 🏋️ Push-Pull-Legs (PPL) split divides workouts into three categories: push (chest, shoulders, triceps), pull (back, biceps), and leg exercises.
• 🔄 PPL allows for focused training on specific muscle groups and ample recovery time between sessions.
• ⚠️ A con of PPL is that compound lifts for chest and shoulders are done on the same day, which can reduce effectiveness due to fatigue.
• 🤔 It's suggested to choose a training split that fits your schedule and preferences to ensure consistency and enjoyment.
• 📅 A recommended PPL schedule is 6 days per week, with rest days either after three sessions or at the end of the week.
• 💡 For effective PPL, include 2-3 exercises per muscle group per day, avoiding an excessive number of exercises.
• 🔝 Push Day 1 emphasizes chest with exercises like bench press, incline bench press, and dumbbell flies.
• 🔄 Push Day 2 prioritizes shoulders with overhead press before moving to chest exercises for optimal muscle recovery and strength.
• 🏋️ Pull Day 1 focuses on vertical pulling with weighted pull-ups, straight arm pull-downs, and rows, followed by bicep exercises.
• 🏋️ Pull Day 2 concentrates on horizontal pulling with barbell rows and seated cable rows, and includes rear delt exercises.
• 🦵 Leg Day 1 targets quadriceps with squats and lunges, while also working on hamstrings and calves.
• 🍑 Leg Day 2 emphasizes hamstrings and glutes with hip thrusts, good mornings, and glute kickbacks, with calf raises as a finisher.

Q & A

What is the Push-Pull-Legs (PPL) split?

The Push-Pull-Legs (PPL) split divides workouts into three specific sessions: push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves). Each session focuses on specific muscle groups.

What are the main pros of the Push-Pull-Legs split?

The PPL split allows for focused attention on specific muscle groups and provides ample recovery time between sessions, as you work different body parts on different days.

What are the cons of the Push-Pull-Legs split?

One downside is the need to perform both chest and shoulder compound lifts on the same day, which can reduce effectiveness for the second lift due to muscle fatigue. It can also be problematic for individuals with shoulder pain from excessive pressing.

How can you modify the PPL split to minimize the issue with chest and shoulder fatigue?

You can alternate focus days. For example, on Push Day 1, focus on chest with heavier lifting first, followed by shoulders with lighter weights. On Push Day 2, reverse the order by focusing on shoulders first and chest exercises later.

What is a typical 6-day PPL split schedule?

A typical 6-day PPL split involves three days of consecutive training followed by a rest day, then another three training days. You can either take the rest day midweek or at the end of the week, depending on your preference.

What is the recommended number of exercises per body part in the PPL split?

It is recommended to include 2-3 exercises per body part on any given day to prevent overcomplicating the workout and adding unnecessary exercises.

How should you structure Push Day 1 for chest focus?

Start with a warm-up, followed by two heavy sets of bench press (5-8 reps), one back-off set (8-12 reps), then move to incline bench press (3 sets of 8-12 reps) and finish chest work with dumbbell flies (3 sets of 12-20 reps). After chest, perform lighter shoulder and triceps exercises.

How does Push Day 2 differ from Push Day 1?

Push Day 2 focuses more on shoulders by starting with overhead presses (2 heavy sets of 5-8 reps, 1 back-off set of 8-12 reps) before moving to chest exercises such as flat bench press and incline press. Triceps exercises remain the same.

How is Pull Day 1 structured?

Pull Day 1 focuses on vertical pulling movements like weighted pull-ups (3 sets of 8-12 reps) and straight-arm pull-downs. It also includes rowing exercises and shrugs for the back, followed by barbell curls and hammer curls for biceps, and ends with rear delt exercises.

What is the focus of Leg Day 1 compared to Leg Day 2?

Leg Day 1 emphasizes the quads with exercises like squats, lunges, and leg extensions, while Leg Day 2 focuses on the hamstrings and glutes, including hip thrusts, good mornings, and hamstring curls.