Workout Routines

Ultimate Guide to Push, Pull, Legs Workout Routine

Ultimate Guide to Push, Pull, Legs Workout Routine

The Ultimate Guide to Push, Pull, Legs Workout Routine

When it comes to structuring a workout routine that optimizes muscle growth, enhances strength, and keeps you engaged, a "Push, Pull, Legs" (PPL) routine is hard to beat. It's a tried-and-true method that has been a staple in many successful fitness regimens, loved for its simplicity and effectiveness. Let's dive into the nitty-gritty of a PPL workout routine and how it can transform your fitness journey.

Understanding the Push, Pull, Legs Routine

The PPL routine splits your workouts into three main categories:

  1. Push: Movements where you push away from your body, mainly targeting the chest, shoulders, and triceps.
  2. Pull: Movements where you pull towards your body, focusing on the back and biceps.
  3. Legs: Exercises targeting the entire lower body, including the quads, hamstrings, glutes, and calves.

    The beauty of this split is its flexibility. You can tailor it to fit your schedule, recovery capacity, and training goals.

    The Benefits of a PPL Routine

    1. Frequency: The PPL routine allows for higher training frequency, hitting each muscle group multiple times per week, which is optimal for muscle growth.
    2. Recovery: It ensures adequate recovery for muscle groups while still maintaining a high workout frequency.
    3. Versatility: It's highly customizable based on your schedule, whether you prefer to train three, four, or six days a week.
    4. Balance: It promotes a balanced physique by ensuring equal attention to all major muscle groups.

      Sample PPL Workout Routine

      Here's a sample six-day PPL routine that you can follow, complete with recommended exercises:

      Day 1: Push (Chest, Shoulders, Triceps)

      1. Bench Press: 4 sets, 6-8 reps
      2. Overhead Press: 4 sets, 6-8 reps
      3. Incline Dumbbell Press: 3 sets, 8-10 reps
      4. Lateral Raises: 3 sets, 10-12 reps
      5. Tricep Dips: 3 sets, 8-10 reps
      6. Tricep Pushdowns: 3 sets, 10-12 reps

        Day 2: Pull (Back, Biceps)

        1. Deadlift: 4 sets, 6-8 reps
        2. Pull-Ups: 4 sets, 6-8 reps
        3. Bent Over Rows: 3 sets, 8-10 reps
        4. Face Pulls: 3 sets, 10-12 reps
        5. Barbell Curls: 3 sets, 8-10 reps
        6. Hammer Curls: 3 sets, 10-12 reps

          Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

          1. Squats: 4 sets, 6-8 reps
          2. Lunges: 4 sets, 8-10 reps each leg
          3. Leg Press: 3 sets, 10-12 reps
          4. Leg Curls: 3 sets, 10-12 reps
          5. Calf Raises: 4 sets, 12-15 reps

            Repeat the cycle for days 4-6, and take a rest day on day 7.

            Supercharging Your PPL Routine with Voyager Supplements Pre-Workout

            To ensure maximum efficiency and recovery during your PPL routine, proper supplementation is key. Voyager Supplements Pre-Workout can supercharge your workouts and aid your recovery process, ensuring you get the most out of your efforts in the gym.

            Our pre-workout formula is packed with scientifically-backed ingredients such as:

            • 6.5g L-Citrulline DL-Malate 1:1: Known for its ability to improve blood flow, L-Citrulline DL-Malate contributes to an impressive pump during your push and pull days, and aids in muscle recovery during your lower body workouts.
            • 3.5g Beta-Alanine: This ingredient can enhance muscular endurance, allowing you to push harder and longer during those intense leg day workouts.
            • 500mg Taurine: Taurine can improve muscle recovery and reduce muscle damage, helping you bounce back quicker and ready for the next training session.
            • 300mg Caffeine: A well-known stimulant, caffeine can increase energy levels, helping you stay focused and energized throughout your workout.
            • 300mg Rhodiola Rosea: This adaptogenic herb helps combat stress and fatigue, keeping you feeling energized during those tough workout sessions.
            • 200mg Mucuna Pruriens: This ingredient has powerful anti-inflammatory properties to help with post-workout recovery.

              By incorporating Voyager Supplements Pre-Workout into your PPL routine, you're setting yourself up for success by providing your body with the nutrients it needs to perform at its best.


              The PPL routine is a simple, flexible, and effective workout split that can help you achieve your fitness goals. Whether you're looking to build muscle, increase strength, or simply maintain a balanced physique, a well-structured PPL routine can deliver results.

              And when you pair this routine with the right pre-workout supplement, like Voyager Supplements Pre-Workout, you're providing your body with the necessary support to push through intense workouts and recover effectively.

              As with any fitness regimen, consistency is key. Stick with your PPL routine, supplement wisely, and you'll be on your way to seeing the progress you desire in no time. Remember, every journey begins with a single step – or in this case, a single push, pull, or leg day. Happy lifting!