PPL workout Routine

[Randall Roukin]

The Push-Pull-Legs (PPL) workout routine is a popular and effective way to organize your training. The idea is to group exercises based on the movement patterns involved. Here's a basic outline:

Push Day:

1. Compound Exercises:

   • Barbell Bench Press
   • Overhead Press (Barbell or Dumbbell)
   • Incline Bench Press
   • Dips (Chest or Triceps-focused)

2. Isolation Exercises:

   • Tricep Pushdowns
   • Lateral Raises
   • Front Raises
   • Tricep Dips

Pull Day:

1. Compound Exercises:

   • Deadlifts (Conventional or Romanian)
   • Barbell or Dumbbell Rows (Bent Over or Pendlay)
   • Pull-Ups or Lat Pulldowns
   • Face Pulls

2. Isolation Exercises:

   • Bicep Curls (Barbell or Dumbbell)
   • Hammer Curls
   • Seated Cable Rows
   • Rear Delt Flyes

Leg Day:

1. Compound Exercises:

   • Squats (Back or Front)
   • Deadlifts (if not done on Pull day)
   • Lunges (Walking or Stationary)
   • Leg Press

2. Isolation Exercises:

   • Leg Curls
   • Leg Extensions
   • Calf Raises
   • Seated Leg Press

Notes:

• Frequency: Aim for 3-6 workouts per week, depending on your fitness level and schedule.
• Rest Days: Ensure you have at least one rest day between each session.
• Progressive Overload: Continuously increase weights or intensity to promote muscle growth and strength.
• Warm-up: Always warm up before starting your workouts to prevent injuries.
• Cool Down and Stretching: Spend time stretching after your workouts to improve flexibility and aid recovery.

Remember, individual preferences and goals can modify this template. Consulting with a fitness professional or a healthcare provider before starting a new workout routine is always a good idea, especially if you have any pre-existing health conditions or concerns.