Push Pull Legs Routine: A Complete Guide for Balanced Training

Push Pull Legs Routine: A Complete Guide for Balanced Training


The push pull legs (PPL) routine is a popular and effective workout split for balanced muscle development. This guide will explain the PPL routine and how Voyager's products can support your fitness journey.

Understanding the Push Pull Legs Routine

The PPL routine divides your workout into three parts: push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises (quads, hamstrings, calves).

Benefits of the PPL Routine

  • Balanced Muscle Development: Ensures all major muscle groups are worked evenly.
  • Flexibility: Can be adapted to fit different schedules and fitness levels.
  • Prevents Overtraining: Allows muscle groups to rest and recover.

Structuring Your PPL Routine

  1. Push Days: Focus on exercises like bench press, shoulder press, and tricep dips.
  2. Pull Days: Include movements like pull-ups, rows, and bicep curls.
  3. Leg Days: Comprise squats, deadlifts, and calf raises.

Voyager's Pre Workout for Enhanced Performance

Incorporate Voyager's Pre Workout into your PPL routine for increased energy and focus, especially on intense training days. Check it out on our Pre Workout Product Page.

Tips for Maximizing Your PPL Routine

  • Consistency: Stick to your routine for the best results.
  • Progressive Overload: Gradually increase the weight or reps to continue improving.
  • Adequate Rest: Ensure each muscle group has time to recover before being worked again.

Common Mistakes in PPL Routines

  • Imbalance in Training: Avoid focusing too much on one type of exercise.
  • Neglecting Nutrition: Proper nutrition is crucial for recovery and muscle growth.
  • Skipping Rest Days: Overtraining can lead to injury and burnout.

The Role of Supplements in a PPL Routine

Supplements like protein powders and pre-workouts can support muscle recovery and energy levels. Voyager's range of supplements is designed to complement your training efforts.

The Science Behind Workout Splits

Research supports the effectiveness of workout splits for muscle growth and recovery. A study published in the National Library of Medicine shows that splitting workouts can lead to significant strength gains.


The push pull legs routine is a versatile and effective way to structure your workouts for balanced muscle development. By incorporating Voyager's supplements and following best practices, you can maximize the benefits of this routine.