Easily Adopt Push Pull Leg Workout for Bulking.

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Are you a skinny guy and going gym for a couple of months and still doesn’t getting the gains you expected? If yes!! Then You need some changes, brother.

Get rid of that old cultural weekly bro-split workout plan, it’s time to try a more effective workout split that will surely help you to gain muscles faster than that bro-split routine. 

Yes, I’m talking about a new and scientifically proven more effective workout split the PUSH-PULL-LEGS workout split. 

If you wanted to know about this split; what is it? How it is more effective and how to adopt that split then just read the article till the end. 

I’ll give all the question’s answers you have regarding this push-pull-legs workout split and will also tell you how you have to perform it in your gym for gaining muscles faster. 

So let’s start from scratch – 

Bro Split Vs PPL split – 

Intro-

PPL is a way to organise your workouts including all your body parts, weekly. It is different from bro-split because its target every body part twice a week rather than targeting it only once a week as we do in the bro-split routine. 

Push-pull-legs workout Benefits – 

1) As I say it targets all the body parts two times in a week that’s why it is more effective for gaining muscles than your bro-split. 

Let me tell you why our body takes a maximum of 48 hrs. To recover after working out and when you do BRO-SPLIT and target your body part only once in a week then it gets recover in 48 hrs. And after that, it doesn’t get any work the whole week even though it is ready for it. 

And when you perform your workout according to PPL split you can hit that body part again just after it got recover after 48hrs. 

Easily Adopt Best Workout Split for Muscle Gain- Push, Pull, Legs.

2) In bro-split we target only one muscle a day and we get tired after performing three workouts of the same body part and we can’t perform rest workouts on the same power and energy. 

But in PPL-Split you target three body parts a day where you perform 2 workouts for each body part and you will be able to hit all these workouts with the same energy and power because you hit various body parts. 

How to adopt the PUSH-PULL-LEGS workout split?

Important points-

Before we go in-depth here is some important point you should be aware of-
Perform PPL split 6 days in a week if you are going gym for 4 months or more. 

1. 6 days Push-Pull-Legs split routine – 

Monday – Push 
Tuesday – Pull
Wednesdays – Legs
Thursday – Push
Friday – Pull
Saturday – Legs
Sunday – rest

2. 5 days Push-Pull-Legs workout routine

If you are new to the gym and beginner then you can take 2 days rest of a week along with a healthy diet. 
Monday – Push 
Tuesday – Pull
Wednesdays – rest
Thursday – Push
Friday – Pull
Saturday – Legs
Sunday – rest

3. Perform progressive workout-

Try to Perform a progressive workout every time you hit a workout try to do more reps than you had done on the previous week, it will help you to gain faster. 

4. Use variations correctly

I have given some workouts which have variations options, use this variation correctly. 
Means change workout according to targeting muscles on that variation like; if you have target long-head muscle of your biceps on Tuesday’s pull days then go for that workout which will target short-head on next pull day. 

Push Day. 

On push days we perform those workouts in which we push equipment away from our body, like; chest, shoulders and triceps. 

In these three body parts, we perform those workouts where we push equipment away from our body that’s why it is called push workouts. 

Exercises to perform on push days-

First, you have to make your body to be ready for doing the workout, perform the warm-up exercise and activate all your muscles. 
On push days must do push-ups in your warm-up exercises. 

Flat Bench Press

Flat Bench Press
Start your push day with a flat bench press exercise one of the most effective exercises out there for the chest. 
Perform 4 sets of bench presses. 
  1. Warm-up set lightweight, 15 to 20 rep. Time pausing, wait for 5 seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 

Incline Bench Press or variation

2nd workout will also be for your chest you can perform any chest workout you feel the more mind-muscle connection with. 
You can change this second workout alternatively; if you perform incline press on Monday you can change it to the butterfly on Thursdays. 
Perform 4 sets of any workout you choose for the chest. 
  1. Warm-up set lightweight, 15 to 20 rep. Time pausing, wait for seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 

Shoulder DB press

Shoulder DB press
Now in 3rd workout, you should train your shoulders. So for your shoulders, the best workout will be the shoulder dumbbell press. 
Perform 4 sets of shoulder dumbbell presses. 
  1. Warm-up set lightweight, 12-15 reps Time pausing, wait for seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 

Lateral raise or variation

Lateral raise or variation
The second exercise will be for your shoulders you can change it according to your terms; you can choose that workout which you feel more and can perform correctly, or you can change according to the target area.
 
Perform 4 sets of any workout you choose for shoulders. 
  1. Warm-up set lightweight, 12-15 rep. 
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 

Pushdowns

The next workout you have to do that will target your triceps. 
Perform 3 to 4 sets of any triceps exercise which you feel is more effective for you. 

Shrugs 

Exercises to perform on push days

Now your push day’s workout is about to end it is the last workout of your push day’s workout plan, the shrugs. 

As I say I will make sure that you target every muscle of your body part in this split so how can we left our traps and collars behind. It is the workout that will target these muscles. 
Perform 3 sets shrugs workout-
  1. Warm-up set lightweight, 15 to 20 rep. Time pausing, wait for seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.

Pull Day

On pull days we perform those workouts in which we pull equipment towards our body, like; back, biceps and forearms. 

In these three body parts, we perform those workouts where we pull equipment towards our body that’s why it is called pull workouts. 

Pull days workouts 

First, you have to make your body to be ready for doing the workout, perform the warm-up exercise and activate all your muscles. 
On push days must do pull-ups in your warm-up exercises. 

Pulldowns

Pull downs

The first workout of your pull days will be for your back and the best workout to start with is pull-downs. 

Perform 4 sets of pull-downs. 
  1. Warm-up set lightweight, 15 to 20 rep. Time pausing, wait for 5 seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 

Seated cable rows

The second exercise will be again for your back you can change it according to your terms; you can choose that workout which you feel more and can perform correctly, or you can change according to the target area.

Rear delt

Rear delt
The muscle we forget often to target even though if we perform bro-split and we can perform on any day in bro split either on back day or shoulders day but we ignore it. 
But doing At least one exercise for your rear delt is necessary for better shoulder and neck posture. 
You can do any of your favourite rear delt exercises. 
Perform 3 sets of this workout. 

Biceps curls

The third workout of pull days is for your biceps and the best and basic workout for biceps is biceps curls. 
So perform 4 sets of biceps curls with decent weight – 
  1. Warm-up set lightweight, 15 to 20 rep. Time pausing, wait for seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 

Hammer curls or variation 

Hammer curls or variation
Forth workout will also be for your biceps but it is not fixed you can perform variations and target different muscles by changing it every pull day. 
Like; crossbody curls for a target outside of your biceps area. 
And outwards curls for targeting the inner part of your biceps. 
Perform 4 sets of any workout you choose for biceps. 

Forearms

The last workout of pull days is for your forearms. Perform your favourite forearms exercise and try to target it from both sides, like; upper forearms area and inner forearms area. 

Leg Day-

On leg day you have to target all muscles of the lower body like as; glutes, quads, hamstrings, calves. These are the big muscles of your lower that you have to target on leg day, perform at Atleast one workout for each of these muscles. 

Here is the best workout you can do on leg day – 

Perform all these workouts like this – 
  1. Warm-up set lightweight, 15 to 20 rep. Time pausing, wait for seconds between reps in first 5-7 reps.
  2. Heavyweight, The maximum weight you can carry to do at least 10-12 reps
  3. Medium weight slowly and correctly. No. Of reps – the maximum you can go with this weight means till failure.
  4. Lightweight – perform it correctly and slowly till failure. 
If you are a begginer you can cut one set and perform only three sets. 

Barbell Squats 

Barbell Squats

Leg press

Leg press

Leg extension

Ham curls 

Ham curls

Calf raises 

Calf raises

Deadlift

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by Sangyanu
Love fashion and a better lifestyle, Never sit back always in search of a better me because I believe that "Improving yourself is a key to getting a life you want."
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