4.7K
OFPush pull legs Split Workout & Exercises plan | Science Proven Exercise |
Your Consistency Make You Strong.
#gym #reels #fitnessmotivation #reelsinstagram #exercise
@official_mohdasif
#Push Pull Legs Program
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AULet’s talk training splits!
A common theme that I see with most gym goers is the Push / Pull / Legs split.
This is either a 3 day per week program or in some cases people repeat this twice over the week making it a 6 day training week.
Does this work? Of course it does, but in my opinion, splitting up your upper push day from your upper pull day just seems like a waste of time.
My alternative is a 4 day - Upper / Lower / Upper / Lower split. On the upper body days I do push AND pull together and superset between them. This allows me to get the same amount of volume in half the time.
So unless you just love being in the gym 6 days per week, it’s just more logical to get it done in 4 💁🏻♂️
What’s your training split?
@australianstrengthcoach
3.7M
MRPush, Pull, Legs workout :
Most demanded workout program by all of you. Download & enjoy this weekly split for your next gaining season.
Brand ambassador @myproteinin
Brand ambassador & Fitness Guru @alpinohealthfoods
#thegym #dronacharyathegym #fitness #bodybuilding #workout #fitnessfreak #training #athlete #pushpullgrind #pushpulllegs #bulkingseason #mukeshgahlot
@mrmukeshgahlot
227.6K
IDTransform your workout routine with this Push-Pull-Legs cheat sheet! 💪 For push days, focus on chest, shoulders, and triceps with exercises like bench press, incline bench press, shoulder press, dips, and tricep pushdowns. On pull days, target your back, biceps, and rear delts with movements such as chin-ups, barbell rows, lat pulldowns, dumbbell curls, and face-pulls. For leg days, hit your quads, hamstrings, glutes, and calves with squats, Bulgarian split squats, leg presses, lunges, and deadlifts. Incorporate these exercises into your routine for a balanced and effective training regimen that will help you build strength and muscle evenly across your body. Keep pushing your limits and watch your progress soar!
#workoutplan #gym #fitness #workout #muscle #bodybuilding #fitnessmotivation #gymmotivation #pushworkout #pullworkout #legworkout
@idealperformance.de
60.0K
KATHE PUSH, PULL, LEGS SPLIT
Whether you’re a beginner or a seasoned lifter, the Push-Pull-Legs (PPL) split is a classic for a reason, it’s efficient, balanced, and perfect for maximizing muscle hypertrophy. 🏋️♂️
If you want to stop guessing and start growing, save this guide for your next gym session! 📌
💥 The Breakdown:
PUSH (Chest, Shoulders, Triceps)
Focus on movements where you’re pushing the weight away from your body. Key lifts: Bench Press & Overhead Press.
PULL (Back, Biceps)
Focus on movements where you’re pulling the weight toward you. Key lifts: Barbell Rows & Pull-Ups.
LEGS (Quads, Hamstrings, Glutes, Calves)
The foundation of your physique. Don’t skip ‘em! Key lifts: Squats & Deadlifts.
🚀 Pro-Tips for Gains:
• Progressive Overload: Aim to increase weight or reps every week.
• Form First: Heavy weight is great, but proper form prevents injury and targets the right muscles.
• Rest & Recovery: Your muscles grow while you sleep, not while you’re lifting!
What’s your favorite day of the week? Drop a 🍗 for Legs, 🦍 for Pull, or 🛡️ for Push below!
Follow @karantransforms for daily health and fitness tips✅
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#gymmotıvatıon #pushpulllegs #musclegrowth #fitnesstips #gymroutine
[ Gym Motivation, Push Pull Legs, PPL Split, Muscle Growth, Fitness Tips, Gym Routine, Bodybuilding, Workout Plan, Hypertrophy Training, Strength Training, Gym Split, Fitness Creator, Workout Motivation, Lifting Routine, Muscle Building Tip ]
@karantransforms
37.3K
JANEW 6 Day Push Pull Legs Workout Split (The MASS Builder)
Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪
Here’s my new 6 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥
Day 1️⃣ Push 1 (Shoulder Focused)
Day 2️⃣ Pull 1 (Lat Focused)
Day 3️⃣ Lower 1 (Quad Focused)
Day 4️⃣ Push 2 (Chest Focused)
Day 5️⃣ Pull 2 (Upper Back Focused)
Day 6️⃣ Lower 2 (Hamstring Focused)
#workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout
@jamesboardfitness
237.7K
FAProgramme Push, Pull, Legs 💪 Parfait pour ceux qui s’entraînent 3 fois par semaine, mais également pour ceux qui s’entraînent +, en refaisant tout simplement le cycle après les 3 séances
#fitness #workout #pushpulllegs #gymlife #strengthtraining #fitlife #exercise #fitnessjourney #motivationmonday #fitfam
@fateh.coaching
2.7K
FLPPL workout routine*: A detailed workout plan for push, pull, and legs days.
"Get the most out of your workout with our Push Pull Legs (PPL) split workout plan. Learn how to build muscle and increase strength with our expert-designed routine."
"Push Pull Legs (PPL) Split Workout Plan: A Comprehensive Guide"
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#PushPullLegs
#PPLWorkout
#SplitWorkout
#MuscleBuilding
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#MuscleGain
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@flexwithabhijit
2.6M
COIf you got some skinny legs, try this routine out.
You can do this at the gym or at home.
All you need is some Dumbbells and a plate ✅
(Save this one to try)
3 Sets of each
12-15 Rep range
90 sec breaks
#legworkout #legday #legtraining #leggrowth #grow #buildmuscle #sculp #bodybuilding
@coach.bluee
56.6K
SA5-Day Push Pull Legs Upper Lower Split
Comment “WORKOUT” below and I’ll send you my full workout programme completely free of charge 🤝
Push 1 💪
1️⃣ Incline Dumbbell Chest Press 2 x 8-12
2️⃣ Flat Smith Machine Chest Press 2 x 8-12
3️⃣ Shoulder Press Machine 2 x 8-12
4️⃣ Single Arm Cable Lateral Raise 2 x 8-12
5️⃣ Overhead Rope Tricep Extension 2 x 8-12
6️⃣ Rope Pushdowns 2 x 8-12
Pull 1
1️⃣ Rope Pullover 2 x 8-12
2️⃣ Neutral Grip Lat Pulldown 2 x 8-12
3️⃣ Single Arm Chest Supported Row 2 x 8-12
4️⃣ Chest Supported Upper Back Row 2 x 8-12
5️⃣ Reverse Pec Deck Fly 2 x 8-12
6️⃣ Dumbbell Curls 2 x 8-12
Legs
1️⃣ Adductor Machine 2 x 8-12
2️⃣ Seated Hamstring Curl 2 x 8-12
3️⃣ Hack Squat 2 x 8-12
4️⃣ Leg Press 2 x 8-12
5️⃣ Leg Extension 2 x 8-12
6️⃣ Calf Raises 2 x 8-12
Upper 🔥
1️⃣ Lat Pulldown 2 x 8-12
2️⃣ Bent Over Barbell Row 2 x 8-12
3️⃣ Incline Smith Machine Press 2 x 8-12
4️⃣ Flat Dumbbell Press 2 x 8-12
5️⃣ Dumbbell Shoulder Press 2 x 8-12
6️⃣ Dumbbell Lateral Raise 2 x 8-12
7️⃣ Cable EZ Bar Curl 2 x 8-12
8️⃣ EZ Bar Pushdowns 2 x 8-12
**Lower 2**
1️⃣ Adductor Machine 2 x 8-12
2️⃣ Lying Hamstring Curl 2 x 8-12
3️⃣ Dumbbell Reverse Lunges 2 x 8-12
4️⃣ Leg Press 2 x 8-12
5️⃣ Dumbbell Romanian Deadlift 2 x 8-12
6️⃣ Calf Raises 2 x 8-12
@sam_board
5.5M
ALComment “PROGRAM” and I’ll send you my free 5–6 Day Push, Pull, Legs Program.
Built for busy professionals who want to lose fat, build muscle, and finally see lasting results without wasting time on random workouts.
5–6 days a week. 45–60 minutes. Full gym access.
@alex_lueth
779.4K
JOWhat is the best 5 day workout split?
Comment “SPLIT GUIDE” for some structure on how to program for you.��For myself this has been a variation of push pull legs and upper/lower. ��Split design is just a way to organize volume. Your volume needs will dictate how you need to lay it out for the week.��Don’t get stuck into having to do a set day of chest or even a “push”. You can add other body parts to days if you need it. ��I have added all arms to legs days before, some call this a “limb” day. ��So stay flexible in building it for you. How to figure this out is what we teach in our J3U level hypertrophy lectures.��Let me know what is your “best” split?�
@johnjewett3
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