Program
Push Pull Legs
Push Pull Legs is an extremely popular training split. This program is made to optimize hypertrophy and strength.
Order of Split: PPL•PPL•
Your goal with this program should be Progressive Overload. Try to get more reps with the same weight and technique each week until you get to the top of the rep range. Then add more weight and repeat.
Guide:
Eccentric - the lowering phase of the movement (lengthening the muscle)
Concentric - the upward phase of the movement (shortening the muscle)
RIR - Reps in reserve (how many reps away from failure are you after a set)
Rest for at least 2 minutes between sets
Eccentric - the lowering phase of the movement (lengthening the muscle)
Concentric - the upward phase of the movement (shortening the muscle)
RIR - Reps in reserve (how many reps away from failure are you after a set)
Rest for at least 2 minutes between sets
Legs
Lever Standing Calf Raise
2 sets
Smith Squat
2 sets
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Barbell Romanian Deadlift
2 sets
Lever Leg Extension
2 sets
Lever Seated Leg Curl
2 sets
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Lever Seated Hip Adduction
2 sets
Pull
Lever Seated Row
2 sets
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Cable Wide-Grip Lat Pulldown
2 sets
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Lever Neutral Grip Seated Row
2 sets
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Lever Preacher Curl
2 sets
Cable Seated Rear Delt Fly with Chest Support
2 sets
Dumbbell Hammer Curl
2 sets
Push
Smith Incline Bench Press
2 sets
Dumbbell Bench Press
2 sets
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Overhead Triceps Extension
2 sets
Lever Seated Shoulder Press
2 sets
Lateral Raise
2 sets
Cable Standing High Cross Triceps Extension
2 sets
Workouts in program
Legs
6 Exercises
Pull
6 Exercises
Push
6 Exercises