The three-day PPL exercise routine for learners is a well-liked technique for constructing power, muscle, and basis. This technique targets particular muscle teams whereas permitting them satisfactory restoration time by dividing exercises into push, pull, and leg days. It’s most popular by each learners and people with a busy schedule as a result of its simplicity and effectiveness.
Beforehand, I shared an in depth put up on the fundamentals of a PPL exercise routine, explaining why this exercise is so efficient. When you’re not acquainted with the inspiration of PPL coaching, I like to recommend trying out that information earlier than beginning this program.
On this article, I’ll dive deeper and supply a 3-day PPL exercise plan which you could incorporate into your coaching schedule.
3-Day PPL Exercise Routine Overview
The Push Pull Leg exercise cut up divides your coaching into three main days:
- Push Day: Focuses on the chest, shoulders, and triceps (pushing muscle tissue).
- Pull Day: Targets the again, rear delts, biceps, and forearms (pulling muscle tissue).
- Leg Day: Prioritizes the decrease physique and core.
For instance, you would possibly carry out a push exercise on Monday, a pull exercise on Wednesday, and a leg exercise on Friday. Then, you’ll repeat the cycle the next week. This technique ensures balanced improvement and satisfactory restoration whereas making certain every muscle group is focused successfully.
If in case you have by no means lifted weights or don’t have any gymnasium expertise, I like to recommend following Robert’s 2-week newbie’s fundamental bodybuilding program.
3-Day PPL Exercise Routine
This 3-day PPL exercise routine is designed to steadiness power, hypertrophy, and restoration. Every train has been fastidiously chosen to focus on every muscle group. Every day targets particular actions and muscle teams. Right here is the 3-day PPL exercise plan for learners:
Day 1: Push Day – Chest, Shoulders, and Triceps
Push day is all about urgent actions that interact the higher physique pushing muscle tissue.
Listed below are the push day workout routines:
- Bench Press 3 x 10-12
- Incline Dumbbell Bench Press 3 x 10-12
- Pec Deck Fly (3 x 12)
- Dumbbell Shoulder Press 3 x 10-12
- Lateral Increase 3 x 12
- Entrance Increase (optionally available) 3 x 10-12
- Tricep Pushdown 4 x 10-12
- Dumbbell Kickbacks 4 x 10-12
View push day exercise in planner
Day 2: Pull Day – Again, Biceps, and Forearms
Pull day focuses on pulling motions that develop the posterior chain and arms.
Listed below are the pull day workout routines:
- Barbell Bent Over Row 3 x 10-12
- Lat Pulldown 3 x 12
- Seated Cable Row 3 x 12
- Rear Delt Fly Machine 3 x 12
- Barbell Curl 4 x 10-12
- Dumbbell Preacher Curl (optionally available) 3 x 10-12
- Hammer Curl 4 x 10-12
- Wrist Curl 3 x 12
View pull day exercise in planner
Day 3: Leg and Ab Exercise
Leg day ensures lower-body power and core stability, important for general health and efficiency.
Listed below are the leg day workout routines:
- Barbell Squat 3 x 10-12
- Bulgarian Break up Squat 3 x 10-12
- Leg Curl 4 x 12
- Barbell Hip thrust 3 x 12
- Calf Increase 4 x 12
- Crunches 3 x 15
- Decline Sit-up 3 x 15
View leg day exercise in planner
Is a 3-Day PPL Routine Efficient?
For learners, a 3-day Push-Pull-Leg (PPL) exercise generally is a good start line to construct power, muscle, and basis. Nonetheless, maximizing muscle progress requires cautious consideration to coaching quantity and frequency.
Analysis means that an optimum coaching quantity for muscle constructing is roughly 12–20 units per muscle group per week (1). With a 3-day PPL cut up, you sometimes practice every main muscle group solely as soon as per week, which can not present enough stimulus for optimum progress.
For learners, this program may be efficient initially because it helps lay a strong basis and transitions you towards extra superior routines. Nonetheless, for long-term progress, aiming to coach every main muscle group not less than twice per week is really helpful (2). When you really feel the amount is inadequate, you may add the workout routines we’ve marked as optionally available.
Whereas a 3-day PPL cut up might help learners construct confidence within the gymnasium, these seeking to maximize features over time would possibly think about transitioning to a bodybuilding or 6-day PPL exercise, permitting for elevated quantity and frequency.
The Backside Line
A 3-day PPL routine for learners is a incredible method to ease into power coaching whereas constructing a strong basis. Think about including mild cardio and mobility work on relaxation days to take care of general health and cut back the chance of harm. Keep constant, prioritize good kind, and alter weights to match your health degree. Keep in mind: Progress takes time, however with dedication, you’ll see outcomes!