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  • Ultimate Begginers PPL Split

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    thevan thivesh
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    This document outlines a 6-day push, pull, legs workout split. Each day focuses on different muscle groups: Day 1 and 4 target the chest, shoulders and triceps with exercises like bench press and shoulder press; Day 2 and 5 work the back and biceps with deadlifts, rows and curls; Day 3 and 6 are lower body days consisting of squats, leg presses and calf raises. Each exercise lists the primary muscles worked and recommended sets and reps. The split allows for recovery between pushing, pulling and lower body exercises performed 3 times per week.

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    This document outlines a 6-day push, pull, legs workout split. Each day focuses on different muscle groups: Day 1 and 4 target the chest, shoulders and triceps with exercises like bench press and shoulder press; Day 2 and 5 work the back and biceps with deadlifts, rows and curls; Day 3 and 6 are lower body days consisting of squats, leg presses and calf raises. Each exercise lists the primary muscles worked and recommended sets and reps. The split allows for recovery between pushing, pulling and lower body exercises performed 3 times per week.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    15 views2 pages

    Ultimate Begginers PPL Split

    Uploaded by

    thevan thivesh
    This document outlines a 6-day push, pull, legs workout split. Each day focuses on different muscle groups: Day 1 and 4 target the chest, shoulders and triceps with exercises like bench press and shoulder press; Day 2 and 5 work the back and biceps with deadlifts, rows and curls; Day 3 and 6 are lower body days consisting of squats, leg presses and calf raises. Each exercise lists the primary muscles worked and recommended sets and reps. The split allows for recovery between pushing, pulling and lower body exercises performed 3 times per week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    ULTIMATE BEGINNERS PUSH, PULL, LEGS SPLIT

    Day 1 - Push

    Exercise Primary Muscles Worked Sets x Rep


    Barbell bench press Chest, Shoulders, Triceps 4 x 8-12
    Incline dumbbell press Upper Chest, Shoulders, Triceps 3 x 8-12
    Seated dumbbell shoulder press Shoulders, Triceps 3 x 8-12
    Cable tricep pushdown Triceps 3 x 10-15
    Lateral raises Shoulders 3 x 10-15
    Cable chest fly Chest 3 x 10-15

    Day 2 - Pull

    Exercise Primary Muscles Worked Sets x Rep


    Deadlift Hamstrings, Glutes, Lower Back, Forearms 4 x 8-12
    Bent-over barbell row Upper Back, Lats, Biceps 3 x 8-12
    Lat pulldown Lats, Biceps 3 x 10-15
    Hammer curls Biceps 3 x 10-15
    Cable face pull Rear Delts, Upper Back, Rotator Cuff 3 x 10-15
    Reverse fly Rear Delts, Upper Back 3 x 10-15

    Exercise Primary Muscles Worked Sets x Reps


    Squat Quadriceps, Hamstrings, Glutes, Core 4 x 8-12
    Romanian deadlift Hamstrings, Glutes, Lower Back 3 x 8-12
    Leg press Quadriceps, Glutes 3 x 10-15
    Leg extension Quadriceps 3 x 10-15
    Standing calf raise Calves 3 x 12-15
    Seated calf raise Calves 3 x 12-15
    Day 3 - Legs

    1
    1
    ULTIMATE BEGINNERS PUSH, PULL, LEGS SPLIT

    Day 4 - Push
    Exercise Primary Muscles Worked Sets x Reps
    Incline barbell bench press Upper Chest, Shoulders, Triceps 4 x 8-12
    Seated dumbbell lateral raises Shoulders 3 x 10-15
    Close-grip bench press Triceps 3 x 8-12
    Pec fly machine Chest 3 x 10-15
    Cable rope tricep pushdown Triceps 3 x 10-15
    Push ups Chest, Shoulders, Triceps 3 x 10-15

    Day 5 - Pull
    Exercise Primary Muscles Worked Sets x Reps
    Barbell curl Biceps 3 x 10-15
    Hammer strength row Lats, Biceps 3 x 10-15
    Seated cable rows Upper Back, Lats 3 x 10-15
    Cable bicep curls Biceps 3 x 10-15
    Lat pulldown Lats, Biceps 3 x 10-15
    Face pulls Rear Delts, Upper Back 3 x 10-15

    Exercise Primary Muscles Worked Sets x Reps


    Squat Quadriceps, Hamstrings, Glutes, Core 4 x 8-12
    Romanian deadlift Hamstrings, Glutes, Lower Back 3 x 8-12
    Leg press Quadriceps, Glutes 3 x 10-15
    Leg extension Quadriceps 3 x 10-15
    Standing calf raise Calves 3 x 12-15
    Seated calf raise Calves 3 x 12-15
    Day 6 - Legs

    2
    2

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