PPL Workout, What It Is And Why It Works

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Last Updated on December 6, 2022 by admin

The PPL workout stands for “push pull legs” and the  routine is great for anyone looking to improve their overall conditioning, increase muscle size and strength, and develop lean body mass.

The push/pull leg routine is one of the most popular exercise routines used by athletes and trainers alike because it works multiple muscles simultaneously while targeting specific areas of the body.

In addition, the PPL Workout is a highly functional movement that allows for full range of motion without compromising stability or balance.

By performing push/pull leg workouts, you’ll target your quadriceps, hamstrings, glutes, calves, and core. You can perform this routine in either a circuit format or as a standalone session.

For example, let’s say you want to work out three days per week. On Monday, Wednesday, and Friday, you’d do a total of six sets of 10 reps each, for a total of 60 reps. Each set consists of five repetitions of the following exercises:

  • Squat – 5×10
  • Lunges – 5×10

…and so on.

How Does the PPL Workout Work?

Push exercises are designed to increase muscular strength and endurance. They include chest presses, shoulder presses and tricep pushdowns.

Pull exercises work the muscles used for pulling something away from the body, such as rows, pullovers and chinups.

Leg exercises strengthen the quadriceps, hamstrings and glutes.

What Are The Benefits Of Push-Pull Leg Exercises?

These exercises help build muscle and burn fat at the same time. By combining both pushing and pulling movements into one workout, you’re able to target more muscle groups than if you were doing just one type of exercise.

For example, you could use a combination of push and pull exercises to hit your quads, hamstrings, gluteus maximus, adductors, and even your abs.

You will be working your entire lower body with this routine, which means you won’t have to worry about isolating any particular area.

This routine is ideal for people who want to tone up and tighten their legs and is  also beneficial for those who want to add some definition to their legs.

In addition to the above If you’re looking to boost your metabolism, then this routine is perfect for you.

When Should I Do These Exercises?

You should perform this routine anywhere between 2-3 times per week.

However, you may find that you need to adjust the number of sets and reps depending on how much weight you lift. If you feel like you’re struggling to complete the prescribed number of reps, then you may want to reduce the amount of weight you lift.

PPL Workout, What It Is And Why It Works

In other words, you don’t necessarily need to follow the exact guidelines listed above. Instead, you can simply choose the weights that you think you can handle.

You can also modify the order of the exercises within each group. For example, instead of doing lunges first, you might try doing squats first. This way, you can focus on building stronger legs before moving onto the next phase of the workout.

How Long Will It Take To Get Results with the PPL Workout?

Depending on your current fitness level, it usually takes around 4-6 weeks to see results. However, if you’ve never done any form of resistance training before, then it may take longer.

You should expect to see noticeable changes after 3-4 months of consistent training.

How Much Time Will It Take To Complete A Full Set for the PPL Workout?

Each repetition should last no less than 30 seconds. You’ll probably find that you’ll need to rest for 1-2 minutes in between each set.

For example, if you’re performing a squat, you would start by standing straight up with your feet shoulder width apart. Then, bend your knees slightly while keeping them under control.

Next, slowly lower yourself down until your thighs are parallel to the floor. Once you reach the bottom position, stand back up again.

For most people, completing a full set of 10 repetitions will take approximately 5-10 minutes.

Is There Any Equipment Needed for the PPL Workout?

Yes, but not much. All you really need is a pair of dumbbells or kettlebells.

Benefits of the PPL Workout

There are many benefits associated with doing push pull leg workouts. Here are just a few:

  1. They help build strength throughout your entire lower body. The exercises target multiple muscles simultaneously.
  2. Push pull leg workouts are great for toning your legs. By using both concentric (lifting) and eccentric (lowering) movements, you can target your quadriceps, hamstrings, calves, and shins.
  3. Push pull leg workouts can help improve your balance. When you perform these exercises, you’ll be forced to maintain good posture as you move through each rep.
  4. Push pull leg workouts work all major muscle groups. So, they’re great for anyone who wants to get fit without having to spend hours at the gym.
  5. Push pull leg workouts have been proven to burn more calories than traditional cardio routines.

Here are some additional benefits of doing push pull leg workouts:

  1. Push pull leg workouts increase bone density. Because they require you to use your core muscles, they force your body to stay balanced. As a result, your bones become stronger and denser.
  2. Push pull leg workouts help strengthen your heart. Your heart needs to pump blood throughout your body. And when you do push pull leg workouts, you’ll be working your heart harder than if you were simply running on a treadmill.
  3. Push pull leg workouts boost metabolism. If you want to lose weight, you’ll need to burn more calories than you consume. That’s why push pull leg workouts are so effective.
  4. Push pull leg workouts can reduce stress levels. When you exercise, your brain releases endorphins which act like natural painkillers. This helps reduce stress and anxiety.
  5. Push pull leg workouts are great for increasing flexibility. By exercising your quads, hamstrings, calves and shins, you’ll be able to stretch out those areas of your body.

What Is The Best Exercise For Each Group?

Each group contains three exercises. Here are the best exercises for each group:

Group 1 – Pushups

  • Dumbbell Bench Press
  • Dumbbell Squat
  • Dumbbell Lunge

Group 2 – Lunges

  • Single Leg Deadlift
  • Single Leg Jump Squat
  • Single Leg Step Up

Group 3 – Pull Ups

Doing these workouts regularly will help you build strong muscles in your legs, arms, back, chest, shoulders, abs, and core.

By following this routine, you’ll not only get toned but you’ll also burn fat and increase your metabolic rate.


The PPL Workout or Push Pull Legs routine is one of the most popular workout routines that has helped many people achieve their fitness goals. It works every major muscle group and burns more calories than other types of cardio workouts.

So what’s stopping you?