Best Training Split: PUSH PULL LEGS for Beginners | How to Start
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- เผยแพร่เมื่อ 24 ส.ค. 2024
- This video explains how to start a PUSH PULL LEGS routine for beginners and why it’s the best training split to build muscle. I talk about what the PUSH PULL LEGS routine is and how it’s different from other training splits.
I came up with a simple system to plan and track your workouts to help you stay consistent with your weight lifting routine. This video shows you step by step how to create a workout plan that fits your schedule, how to make adjustments as you go, and different ways to customize your plan as you become more advanced.
Because it’s a three day split, a PUSH PULL LEGS program allows you to train each muscle frequently enough (twice a week), while also giving each muscle time to recover for the next workout (at least 72 hours).
I’ve been following a PUSH PULL LEGS training split for the past few years and got great results from it. Not only do I think it’s the best workout routine for beginners to build muscle, I also think it’s one of the most versatile and simple routines you can follow.
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What a legend!!! He didn’t try sell us any course and got straight to the point !!!!!❤
Thanks man, hope it helped!
This is awesome, I love going to the gym but was previously doing 5 on 2 off Im gonna try and stick to this for awhile now
@@henryhughes8049it’s worth it, I’ve been going to the gym for 5 motmhs now and I’ve put 6kg or muscle, (I’m 6’4ft)
This guy’s jawline could slice a boulder in half!🤯
He got the Logitech mouse in his mouth
Great comments
Glazing
🤫🧏♂️
Thanks mate. Physio told me today I haven't been recovering long enough with 'chest, back, shoulders, leg, rest' and recommended this split to help with shoulder pain.
Keen to see it in action.
Or even if you schedule 4 working days - Monday/Push, Tuesday/Pull, Wednsday/X, Thursday/Legs, Fraiday/Push, Saturday/X, Sunday/X, (then next Monday/Pull, so you basically rotate it) - you also hit the 2 days/week per muscle group
The 7 day vs same week explanation helped a lot ! I was going nuts trying to his every muscle twice in the same calendar week 😂
Haha for sure, gotta get those days in
Every other source I've seen talks about PPL in a Monday-Friday manner. As dumb as it sounds, hearing it in a seven day manner instead has opened up a lot of possibilities in my mind. Definitely subscribing, great video
Here’s mine
Push Day:
DB Bench (5 sets)
DB Incline Bench (4 sets)
DB Standing Overhead Press (3 sets)
DB Lateral Raises (5 sets)
Tricep Pushdowns (3 sets) Overhead Extensions with a cable (4 sets)
Pull Day:
Pullup (5 sets)
DB Row (4 sets)
Standing DB and Seated Incline DB Curl (8 sets total)
Rope Face Pull Kneeling (5 sets)
Decline Bench Situps (4 sets)
Leg Day 1:
Squat (5 sets)
RDL (3 sets)
Leg Extensions (4 sets)
Leg Curl (3 sets)
Leg Press Calve Raises (2 sets)
Tib Raises (2 sets)
Hanging.Leg Raises (4 sets)
Leg Day 2:
Deadlift (3 sets)
Bulgarian Split Squat (5 sets for each leg)
Seated Leg Curl (3 sets)
Leg Extensions (4 sets)
Leg Press Calve Raises (2 sets)
Tib Raises (2 sets)
Hanging Leg Raises (4 sets)
Yo, thanks bro. Just getting into fitness and need a routine ASAP! Much appreciated.
I've been lifting consistently for about 2 months but just started PPL recently. You broke this down so well and cleared up so much confusion I was having about which days to train which groups. Also just bought a whiteboard, it helps so much. Great video man!
Just starting to go to the gym and found this video. Very helpful video and made it seem less stressful. Thank you.
Did it work?
Wow this helped so much, I’ve just got back into weight training starting a 3 day full body, but this video has definitely persuaded me to start a PPL split. Thanks so much for the great info
nice glad it helped ✋
Great video. Explained very well. More than a lot of other TH-camrs. Thanks, much appreciated.
For sure, thanks for your feedback. Much appreciated 🙏
Wow - a unique layout for this split over the course of a month... I've never seen this anywhere before; awesome! 🙂 This also takes care of some of the weak points of this split... A gem 💎 has been found!
Nice I’m glad you liked it bro
I just started a PPL split this month in a new gym and this really helped me since they are closed on Sundays, so thanks a lot!
Finally someone know how to explain thank you comrade greetings from motherland
This really helped me to visualize a program that allows me to stay on track. My consistency has lacked, and this really boosted my will do get back in the game. Also, bro, I kept having to rewind the video due to an abundance of staring at you. HANDSOMEEEE. You make great videos.
I absolutely love how detailed this whole video was!
You are so underrated
I appreciate that, I’ve been inconsistent with uploading. Maybe I need to get back on it
I just discovered this channel and I love this training plan. As a 63 year-old lifter this is very close to what I do, except that instead of PPL I use the Lee Haney split, which is very similar.
interesting, haven't heard much about his training split but Lee Haney was one of the greatest
Explained very well, having my own small home gym in the garage. Started doing that method myself although was adding shoulders to Leg day, so will move it back to Chest/Tri's day and go from there. Also now going to go buy a whiteboard to plan it all out...Thanks :)
Great explanation, very thorough and simple at the same time. Thank you! 🙏🏻
Awesome video!!! Thank you. I just started a membership at my local gym and it's very overwhelming looking at all the equipment. This method gives me hope and I think you explained it perfectly. Thank you ❤
I’ve always thought the gym would be much harder than what it is, your videos have helped me understand it’s not as complicated I made it out to be, much love bro ❤
wow! all day I was searching for something like this. As to how to organize a PPL in this manner,. Great video and thank you for posting it. Very well explained and very good tips.
Thank you so much, I just started going to the gym at 14, and I found this video so helpful, ignore the hate comments 🙏💪
Yo I’m 13 and I’m gonna try it. Has it worked good for you?
great video. Straight to the point
I tend to do full body workouts at least 2-3 times a week since I’m busy with my thesis thus i need more recovery days. I miss training ppl but it wasn’t idea to me in the long run.
Nothing wrong with doing full body. For hypertrophy (muscle building) I think it’s better to hit the muscle harder especially if you’re getting more advanced, so something like push pull legs allows for more volume. But since you need more recovery days full body sounds like a good fit
I been doing this split for years but find me working for almost 2 hrs trying to hit all the exercises for that muscle group , like I did push and hammered out alot of shoulders first since my chest is big already , I put in more volume but do light chest work, thanks for breaking it down, this I will try and start doing but find myself wanting to do alot with all the pre-workout supplements, but 2 hrs is too much for my age of 47, I want to cut it down to 1 and a half at least, thanx again and have a blessed day
i feel it bro, taking pre workout makes you want to do everything. That's one of the reasons I stopped taking pre workout with stimulants
great, great info. loved the way you presented the structure of the routine
I appreciate that, I'm glad it helped you!
genuinely appreciate this video I been looking for videos and this pretty much summed up all my questions.
Incredible video, great explanation! 100% clear
Thank you, glad you liked it!
Learned so much thank you
New to PPL but it seems better for me, I also like the marker board. It’ll stick out to you every morning if I put it on my fridge. Thank you 🙏!
Thank you so much ! That was a lot of help !
Of course, thanks for watching ✌🏼
Great Video Man, Thanks!
Thanks for this! I needed that visual guide
sure thing! I'm glad it helped
amazing video brother! thanks!
This was very clear and precise, Thankyou darling.
Best video ❤❤❤❤
that weekly part blew me away. wow. never thought of it that way
Thank you so much this has really helped my start in the gym
Very nice and thought-out video David. Thank you for taking the time to put this all together in a very simple and logical way. Thumbs up my friend, Peace, Sal 💪🏻
Thanks Sal, cool channel! Golden Era 💯
This is the best way to gain muscles hands down
It helped me Out of ton, this guy definitely deserve a sub!
thank you, this actually helped.
Great video. I am a high schooler and this is def. one of the most helpful workout planning videos
wow thank you for these incredibly CLEAR informations🙌🏽
absolutely thanks for watching!
That was helpful. Thanks!
Thank you! some very cool information. I'll definitely be checking more of your videos as I go through my mid life crisis and get into lifting. Definitely hitting the follow button
so helpful thank you
This was very helpful! Perfect info for beginners.
Glad that it helped!
Tnx bro....im going to the gym tomorrow
damn u made it so simple. thank you!! wish u the best
Awesome info. Thank you. You definitely earned my sub and like
Appreciate you Michael 💯
Thanks for the tips
Really appericiate your work and after watching your videos i start doing PPL routines. 🙌
Awesome hope that’s going well!
I needed this video.
you sir, are a legend
You are gem of a man
This is a logic flaw to saw starting with the day you work out it's twice a week. In order to really be twice a week, it has to also be twice a way from the day after the legs/push/pull were worked out last. It's actually only ~1.67 times a week.
4:55
super helpful! thank you!
Glad that it helped!
Well explained, thank you
You’re welcome 💯
Perfect video ❤❤
Thank you for the help bro! You made this rly simple and understandable as a beginner. Should I try and focus on my abs like once per cycle? Because the cycle has no designated ab work
Thank you!
U got a subb, what a great explanation ❤️
thank you bro for the thorough explanation
You’re welcome, thanks for watching
Thanks bro appreciate it
thank you ! thats what i needed
thanks I'm glad it helped!
The 6 on 1 off isn't working for me even though I like PPL. Very excited to try this out. Awesome video!
Great video my man
THANK YOU 🙏🏻🙏🏻🙏🏻😭😭😭😭
Thank you so much! I have been looking for a exercise fix recently wanting to find something just like this. I just had one question, for the arms, since I am a beginner, does it really matter to modify it like how you showed with the A, or should I just work the normal Push Pull Legs?
also was wondering which workouts do you do for each of these days?
What a helpful video
Great content
deserves more subs frfr
Thank you so much
thanks for the ideas! Do you by any chance have the link for the calender board? Seems pretty convinient
The one I use is from U Brands and it’s the 20 x 16 dry erase calendar
great video
You’re a mfing genius
What do you think about having 2 rest days in a row. Using Saturday and Sunday off.
Great video and your voice 👌
appreciate that, thanks for watching!
@@mindbodyprime keep working hard your channel will viral definitely
Great video! I just have one question about the schedule, is it still good if i make my schedule on workouts on certain days of the week? Like having push days every Wednesday.
Ex:
Sunday- rest
Monday- leg day
Tuesday- rest
Wednesday- push day
Thursday- pull day
Friday- rest
Saturday- rest
Nice tips and good explanation man! maybe could you show us the moves for each day routine? like making a tutorial video for push moves, pull moves, and legs too? Thanks in advance.
Sounds like a good idea
@@mindbodyprime Thanks for replying. I watched your part 3 video with the each day activities but i find it out pretty advanced for beginner like me. because when i do the dips on push day it's pretty hard for me. maybe you could make routine videos for beginners with the push pull leg workout routines 🙌
What is your opinion about push, legs, pull, off, push, legs, pull, off...?
It’s the same thing just a different rotation. If you keep the rotation going it won’t matter. What will matter is how long you can maintain 3 days on 1 day off
மிக்க நன்றி!!!
Great video! One question, when do you hit abs and core strenght?
So will this workout split have you sore 24/7? That’s something I don’t look forward to. Say I do legs on the 1st do the other push pull days and legs again on the 5th. That’s enough time for the muscles to recover but is it also a small enough window for that recovery to happen but not be sore again?
THANKYOU. I've been researching this trying to figure it out but everyone always over explains and gets all scientific like heck, man I just wanna get swole tell me how not HOW 😂😂😂 I'd love to see a list of push pull exercises though? I get confused sometimes like what would lateral raises be considered as? They don't push, or pull really... How do I figure out which workouts fall into what category?
What i do- Push - legs - pull , coz in push and pull day we use some muscle group in some exersise sometime. Any one agreed?
What are the best workouts on the Push =Pull = Leg ? Also how many do we do on the push and pull and leg?
I can only workout on weekdays due to little kids and family time. Can I do Push/Pull/Legs/Push/Pull, then weekends off? If needed, I could add 1/2 legs on Monday days Push and 1/2 legs on Fridays pull and full legs on Wednesdays. But for now mainly doing push/pull/legs/push/pull/off/off
Well said bro💪💪💪💪🤩🤩❤️🥳🥳
How would i do this If I don't go gym on weekends because of the gym pass that I bought ? Also I'm new to gym and thus don't feel it is worth to spend more for the all day pass as I still have classes. I usually try to go 3 times a week early in the morning before going to school . . . Great video btw
Just do PPL X Arnold if you want to have a specific day for arms.
Thanks for the video. Which days do you recommend doing abs?
Nice video! Where did you get that whiteboard from?
Just wondering for an overweight beginner who will follow the schedule how many exercises per day is best to start with for each. So that I don't overdo it and fits my schedule? Thank you
that's a good question. since you're a beginner, it really depends on where you're starting from. Some people can start doing 8 exercises in each workout, others might only be able to do 4 exercises. Lifting weights is good for losing weight, but adding cardio will make everything happen quicker. I would need to know more about your goals to give you more specific advice
Very helpful. Thanks for the great video.
How about including leg workouts in your push pull split, you get off every 3rd day with a 4 days total in a week.
About about abdominals?