Seen more gains in total body muscle with PPL than any other. The first time you do chest shoulder triceps you can focus more on chest and do 2 exercises for shoulders. And after 48 hours you do more shoulder work or add supersets/dropsrts. Stick to PPL its great for muscle building. Jeff Nippard’s Push Pull Legs is a good program for intermediates (with access to a gym) that can commit to six training days a week. Despite lacking a diet plan or comprehensive nutritional advice, we think the program is worth trying out if you aren’t a beginner. Overall, we rated this program 8 out of 10. PPL stands for Push/Pull/Legs. Push workouts combine 4–5 pushing exercises for the upper body that work the chest, shoulders, and triceps. Pull workouts consist of 4–5 pulling-motion exercises that target the back and biceps. Leg workouts are 4–5 lower body exercises that work the quads, glutes, hamstrings, and calves. Benefits of a Push Pull Legs Split 1. Easy To Implement. Because the way PPL splits arrange exercises, they’re an easy way to implement and as a result, easy to remember which exercises go where. There’s some nuance, but in general, you don’t have to use a lot of brainpower or do exercise research to do one. 2. Addresses All Muscles And Using PPL split but dividing legs over the 4 days. E.g. Day 1: Push muscles + Legs (hamstrings + glutes) Day 2: Pull muscles + Legs (quads + calves) Day 3: Push muscles + Legs (hamstrings + glutes) Day 4: Pull muscles + Legs (quads + calves) 2) Rearranging some sort of upper lower split so its still a 4 day program but has no "lower only" day There’s a dedicated Push, Pull, and Leg day, followed by a hybrid Push-Pull day that focuses on the shoulder joint front and back, and then a second leg day that drills down on the glutes a bit more. This program will interest both women and men. A little cardio is included. We’ve got it slotted on the second leg day, but that’s flexible. Push Up Instructions. 1. Drop to the ground on your hands & knees. 2. Step both feet backward so your arms & legs are straight. 3. Lower your body until your chest grazes the floor. 4. Push away from the ground until your arms lock, then repeat. Push, Pull, Legs: Simple Yet Effective. Yes, this is a very basic system. Making it less complicated could make it more likely that you will keep going. Even though this appears simple, it can still prove challenging with sufficient weight. It's important to give consistent effort to each session in order to achieve the greatest success. 2 x 10-12 reps. Leg Press. 3 x 6-8 reps. DBell Stiff-legged deadlift. 2 x 12-15 reps. Leg Extensions. 2 x 15-20 reps. As you can see, in the beginner program, there are very few isolation exercises. The program focuses on the old-school basic mass movements such as deadlifts, squats and standing military press. Holding a dumbbell in your right hand, place your left knee and hand on the bench. Maintain a flat back and keep your right arm straight below your shoulder. Bringing your elbows back, pull the weight until your lats are contracted. Pause for a moment and return to the start. Go for the recommended sets and reps. UPuD7A.