Gym Workouts: Designing a Perfect Push/Pull/Legs Split

What is a PPL Split?

The Push/Pull/Legs training method splits your body by movement type. This ensures that muscle groups have ample rest (48-72 hours) while maximizing mechanical stress and hypertrophy.

The Weekly Breakdown

• Push Day: Target Chest, Shoulders, and Triceps (e.g. Bench Press, Overhead Press, Cable Pressdowns).
• Pull Day: Target Back, Rear Delts, and Biceps (e.g. Lat Pulldowns, Barbell Rows, Hammer Curls).
• Legs Day: Target Quads, Hamstrings, Glutes, and Calves (e.g. Barbell Squats, Romanian Deadlifts, Calf Raises).

Applying Progressive Overload

To grow, you must systematically increase the volume over time. Log your weights on our user dashboard to monitor weekly performance curves.