Push Pull Legs Schema - Push Pull Legs Schema! Ben je op zoek naar een effectief trainingsschema om sterker te worden en meer spiermassa op te bouwen? Het Push Pull Legs (PPL) schema is een populaire keuze. In dit artikel gaan we dieper in op wat een Push

Push Pull Legs Schedule

Push Pull Legs Schedule!

Are you looking for an effective training program to get stronger and build more muscle mass? The Push Pull Legs (PPL) program is a popular choice. In this article, we will take a closer look at what a Push Pull Legs program for mass entails, discuss the benefits, and offer free programs for different training days.

What is a Push Pull Legs Schedule?

A Push Pull Legs routine includes three different workouts: push, pull, and legs.

  • PushDuring this training, you focus on all the muscles in your upper body involved in pushing movements. This includes chest muscles, shoulder muscles, and triceps.

  • PullDuring this training, you work on all the muscles in your upper body involved in pulling movements. This includes back muscles, rear shoulder heads, and biceps.

  • Legs: Leg day focuses on training your entire lower body, including quadriceps, hamstrings, glutes, calves, and also the abdominal muscles.

A Push Pull Legs routine is well balanced, combining similar muscle groups in one workout. This ensures good overlap when training muscles that perform similar movements.

Advantages of a Push Pull Legs Split

A Push Pull Legs routine offers several advantages:

  1. Enough RecoveryBecause you don't train all muscle groups in every workout, specific muscle groups get enough rest for recovery.

  2. Optimal Training FrequencyIn a 3-day PPL schedule, all muscle groups are trained once a week, while in a 6-day schedule this happens twice a week. Scientifically, training twice a week is likely more effective for muscle growth.

  3. Training Variation: You can focus one workout on strength building with compound exercises and the other on isolation exercises for muscle growth and the pump.

Fitness push pull legs schema

Free Push Pull Legs Schedules

Push Pull Legs Schedule 3 Days

Day 1: Push

  • Bench Press: 4 sets, 12-10-8-6 repetitions
  • Incline Dumbbell Press: 3 sets, 10 repetitions
  • Cable Flyes: 3 sets, 12 repetitions
  • Barbell Shoulder Press: 4 sets, 12-10-8-6 repetitions
  • Cable Front Raise: 3 sets, 12 repetitions
  • One Arm Tricep Extension: 3 sets, 10 repetitions
  • Tricep Pushdown: 3 sets, 10 repetitions
  • Tricep Kickback: 3 sets, 12 repetitions

Day 2: Pull

  • Pull Ups: 4 sets, as many as possible
  • Barbell Row: 3 sets, 10 repetitions
  • Lat Pulldown (wide grip): 3 sets, 12 repetitions
  • Seated Row: 4 sets, 10 repetitions
  • Cable Rear Delt Raise: 3 sets, 12 repetitions
  • Face Pull: 3 sets, 10 repetitions
  • Barbell Curl: 3 sets, 10 repetitions
  • Hammer Curl: 3 sets, 12 repetitions

Day 3: Legs

  • Squat: 4 sets, 12-10-8-6 repetitions
  • Stiff Leg Deadlift: 3 sets, 10 repetitions
  • Standing Calf Raise: 3 sets, 15 repetitions
  • Leg Extension: 4 sets, 12-10-8-6 repetitions
  • Nordic Curl: 3 sets, 12 repetitions
  • Hyperextension: 3 sets, 10 repetitions
  • Hanging Leg Raise: 3 sets, 10 repetitions
  • V-Up: 3 sets, 12 repetitions

Push Pull Legs Schedule 4 Days

Schema similar to 3 days, with an added day:

Day 4: Push

  • Incline Bench Press: 4 sets, 12-10-8-6 repetitions
  • Dumbbell Fly: 3 sets, 10 repetitions
  • Machine Chest Press: 3 sets, 12 repetitions
  • Arnold Press: 4 sets, 12-10-8-6 repetitions
  • Dumbbell Front Raise: 3 sets, 12 repetitions
  • Close Grip Bench Press: 3 sets, 10 repetitions
  • Skullcrusher: 3 sets, 10 repetitions
  • Cable Tricep Extension: 3 sets, 12 repetitions

Continue with Pull and Legs days as previously described.

Push Pull Legs Schedule 5 Days

Schedule similar to 3 days, with added days:

Day 4: Push (variant)

  • Incline Bench Press: 4 sets, 12-10-8-6 repetitions
  • Dumbbell Fly: 3 sets, 10 repetitions
  • Machine Chest Press: 3 sets, 12 repetitions
  • Arnold Press: 4 sets, 12-10-8-6 repetitions
  • Dumbbell Front Raise: 3 sets, 12 repetitions
  • Close Grip Bench Press: 3 sets, 10 repetitions
  • Skullcrusher: 3 sets, 10 repetitions
  • Cable Tricep Extension: 3 sets, 12 repetitions

Day 5: Pull (variant)

  • Chin Ups: 4 sets, as many times as possible
  • Dumbbell Row: 3 sets, 10 repetitions
  • Lat Pulldown (small grip): 3 sets, 12 repetitions
  • T-Bar Row: 4 sets, 10 repetitions
  • Reverse Fly: 3 sets, 12 repetitions
  • Barbell Shrug: 3 sets, 10 repetitions
  • Preacher Curl: 3 sets, 10 repetitions
  • Cable Curl: 3 sets, 12 repetitions

Continue with the Legs day as previously described.

Push Pull Legs Schedule 6 Days

Schedule similar to 5 days, with an added day:

Day 6: Legs (variant)

  • Deadlift: 4 sets, 12-10-8-6 repetitions
  • Leg Press: 3 sets, 10 repetitions
  • Seated Calf Raise: 3 sets, 20 repetitions
  • Leg Curl: 4 sets, 12 repetitions
  • Hip Thrust: 3 sets, 12 repetitions
  • Plank: 3 sets, 60 seconds
  • Cable Crunch: 3 sets, 10 repetitions
  • Oblique Crunch: 3 sets, 12 repetitions

Continue with the Push, Pull, and Legs days as previously described.

Additional Tips

  • Adjust the schedule based on your own fitness level and always listen to your body.
  • Make sure to have enough rest between sets and exercises.
  • Consider using high-quality supplements for support in sports performance and recovery.

This Push Pull Legs program offers enough variety and progression to help you achieve your muscle-building goals. Adjust it based on your needs and enjoy the results!

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