PPL Beginner Program
Simplified Push Pull Legs program for beginners to learn compound movements and stimulate muscle growth efficiently.
3 days a week · 8 weeks · Beginner · free in full
Day 1 - Push — Chest, Shoulders, Triceps fundamentals
- Barbell Bench Press: 3 × 8-12, rest 90s
- Dumbbell Overhead Press: 3 × 8-12, rest 90s
- Incline Dumbbell Press: 2 × 10-15, rest 75s
- Triceps Pushdowns: 3 × 10-15, rest 1 min
- Dumbbell Lateral Raises: 2 × 12-15, rest 1 min
Day 2 - Rest — Recovery
Rest day.
Day 3 - Pull — Back, Biceps fundamentals
- Lat Pulldowns: 3 × 8-12, rest 90s
- Seated Cable Rows: 3 × 8-12, rest 90s
- Dumbbell Rows (Single Arm): 2 × 10-15 (each arm), rest 75s
- Dumbbell Bicep Curls: 3 × 10-15, rest 1 min
- Face Pulls: 2 × 15-20, rest 1 min
Day 4 - Rest — Recovery
Rest day.
Day 5 - Legs — Legs and Glutes fundamentals
- Barbell Squats (or Goblet Squats): 3 × 8-12, rest 2 min
- Leg Press: 3 × 10-15, rest 90s
- Romanian Deadlifts (Dumbbell): 2 × 10-15, rest 90s (Focus on the hinge movement.)
- Leg Extensions: 2 × 12-15, rest 1 min
- Hamstring Curls: 2 × 12-15, rest 1 min
- Calf Raises (Standing): 3 × 15-20, rest 1 min
Run day 1 with no account