Push-Pull-Legs (PPL) Workout Program for Beginners
- Push
- Pull
- Legs
Program Overview
- Workout Frequency
- Focus
- Duration
- Equipment Needed
Push Day (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Target Muscles
- Sets/Reps
- Pro Tip
2. Overhead Dumbbell Press
- Target Muscles
- Sets/Reps
- Pro Tip
3. Incline Dumbbell Press
- Target Muscles
- Sets/Reps
- Pro Tip
4. Lateral Raises
- Target Muscles
- Sets/Reps
- Pro Tip
5. Triceps Pushdown (Cable or Resistance Bands)
- Target Muscles
- Sets/Reps
- Pro Tip
6. Triceps Dips
- Target Muscles
- Sets/Reps
- Pro Tip
Pull Day (Back, Biceps)
1. Pull-Ups (Assisted if Needed)
- Target Muscles
- Sets/Reps
- Pro Tip
2. Bent-Over Barbell Rows
- Target Muscles
- Sets/Reps
- Pro Tip
3. Dumbbell Rows (Single-Arm)
- Target Muscles
- Sets/Reps
- Pro Tip
4. Lat Pulldown (Cable Machine)
- Target Muscles
- Sets/Reps
- Pro Tip
5. Barbell or Dumbbell Curls
- Target Muscles
- Sets/Reps
- Pro Tip
6. Hammer Curls
- Target Muscles
- Sets/Reps
- Pro Tip
Leg Day (Quads, Hamstrings, Glutes, Calves)
1. Barbell Squats
- Target Muscles
- Sets/Reps
- Pro Tip
2. Leg Press Machine
- Target Muscles
- Sets/Reps
- Pro Tip
3. Romanian Deadlift (RDL)
- Target Muscles
- Sets/Reps
- Pro Tip
4. Lunges (Bodyweight or Dumbbells)
- Target Muscles
- Sets/Reps
- Pro Tip
5. Calf Raises (Bodyweight or Dumbbells)
- Target Muscles
- Sets/Reps
- Pro Tip
6. Glute Bridges
- Target Muscles
- Sets/Reps
- Pro Tip
Program Schedule
Option 1: 3-Day Program (Beginner)
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
Option 2: 6-Day Program (More Experienced Beginners)
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6
- Day 7
Pro Tips for Beginners
- Progressive Overload
- Rest and Recovery
- Form First
- Balanced Nutrition