6 day push pull legs workout routine pdf
Because of this style of training you will train each body part 2xweek. In a traditional 5 day split workout routine you will train each body part once per week.
8 Powerful Muscle Building Gym Training Splits Gymguider Com Push Pull Legs Workout Plan Gym Gym Workout For Beginners
Upper Body Workout A.
. 3-4 sets of 8-12 reps. 3-4 sets of 6-10 reps OR Kneeling Lat Pulldowns. This workout split allows for recovery from a certain set of movements while still training other movements.
While it has some limitations for more advanced lifters it is a great four day workout split if you are looking to train most days of the week and increase muscle and. If you exceed the rep goal by 0-3 reps then add 25-5lbs to the working weight the next time you perform the exercise. Push Pull Legs Routine.
Best Science-Based Pull Workout. This push pull legs routine consists of 6 training days per week. The push and legs workouts will be provided in separate PDFs.
2 sets of 10-15 reps 60 sec rest between sets. It looks something like this. This is followed by two days of training followed by another day.
A research study compared the muscle growth and strength gain of experienced athletes training with three sets once per week vs. Doing the dumbbell push pull legs for 6 days a week allows you to train your major muscles twice a week. Push Pull Legs PPL programs are a popular way to structure bodybuilding strength training or powerbuilding style programming.
However if youre an intermediate or pro fitness enthusiast you can follow this 6-day pushpulllegs PPL workout schedule to jack up your muscle growth. 3-4 sets of 10-15 reps Barbell Row. 30 sec Wall Sit.
8 Decline Push Ups Sets. The 5 Day Push Pull Legs Cycle. You can train your chest shoulder and triceps on day 1 back biceps and wrist on day two and legs on day three in the PPL workout program.
The pushpull legs routine is an efficient way to train in part because muscle groups that work together are trained together in the same workout. Working out 4 days a week is significant for a beginner or a typical person. You can also train your abdominal muscles on your push or pull day depending on how much energy.
Each workout starts out with a compound lift using a 15 rep goal over 5 sets. 1-minute rest between each exercise 1-2 minute rest between sets At this point you should be able to do the exercises continuously. About 6 Day Push Pull Legs Routines.
Thursday and Sunday are rest days. In other words you train for three days then take a day off. The weights shown in the spreadsheet are a sample.
4-Day Workout Split PushPullLegsFull. So to sum everything up for you heres what your pull day workout could look like. Ive designed the above 4 day push pull workout routine in a way that youll train your muscles efficiently.
Chest Deltoids and Triceps. Bulldozer Training inspired me to a created a pushpulllegs routine employing heavy medium and light loads during each workout. 3 sets of 8-10 reps 60-120 sec rest between sets Side Lateral Raises.
3 sets of 8-10 reps 60-120 sec rest between sets Pull-Ups. You will need to determine your own. Or a pushing exercise like the bench press which hits the chest and shoulders along with the triceps.
Try the 5-day revolving cycle - with the 6th day being a repeat of the new cycle. Overhead press bench press. The spreadsheet is meant mostly as a log so you can track progress on the PHUL.
Back Rear Delts and Biceps. With a 5-day PPL routine you train on set days Monday Tuesday Wednesday Friday and Saturday. This exercise works not only the lats but the biceps as well.
The four day -push-pull workout split is a very popular and widely used training split that offers all level lifters a way to train muscle groups more frequently dedicate time for strength development and allow for recovery. Month 1 is designed to give your entire body a workout targeting your Back Chest Legs Abs and Arms. The pull workout featured in this PDF can be used for one of your pull days during the week and will focus on targeting your upper body pulling muscles back biceps and rear delts.
3 sets of 5-8 reps 2-3 min rest between sets Barbell Rows 3 sets of 5-8 reps 2-3 min rest between sets Incline Dumbbell Press. PHUL 4 Day Workout Spreadsheet PDF 2016 If youd prefer a PDF overview of the 4 day version of PHUL to print out and take to the gym you can find one here via Muscle Strength. But in the case of PHAT program there are 2 power days and 3 hypertrophy days.
3-4 sets of 10-15 reps Reverse Grip Pulldowns. For example by grouping push movements eg. Take the example of a pulling movement like the lat pulldown.
Here S A Sample Of 3 Full Workouts If You Re Looking For A 3 Day Split Ideally You Would Do Each Day 2x A Push Day Workout Pull Day Workout Push Pull Workout
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