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:
…and so on.
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.
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.
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.
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.
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.
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.
Yes, but not much. All you really need is a pair of dumbbells or kettlebells.
There are many benefits associated with doing push pull leg workouts. Here are just a few:
Here are some additional benefits of doing push pull leg workouts:
Each group contains three exercises. Here are the best exercises for each group:
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?
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