#Pushpull Legs

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#Pushpull Legs Reel by @alex_lueth (verified account) - Comment "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 fi
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@alex_lueth
Comment “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.
#Pushpull Legs Reel by @cammackay_ (verified account) - 5 days a week, 60 minutes per day, not asking a lot to transform your physique PUSH (Chest, Shoulders, Triceps)
Seated db lateral raise Incline barbe
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@cammackay_
5 days a week, 60 minutes per day, not asking a lot to transform your physique PUSH (Chest, Shoulders, Triceps)
Seated db lateral raise Incline barbell press
Seated dumbbell shoulder press
Seated chest machine press
Cable flyes
Overhead rope extensions
Dip machine PULL (Back, Rear Delts, Biceps)
Chest supported row
Lat focused pulldown
Wide grip cable row
Cable rear delt flyes
Dumbbell hammer curls
High cable curls LOWER (Quads, Hamstrings, Glutes)
Quad extension Hack squat
Barbell romanian deadlift
Leg press
Hamstring curl
Walking lunges
Standing calf raises (REST) DELTS + ARMS
Seated machine lateral raise Seated barbell shoulder press
Chest supported dumbbell lateral raises
D handle face pulls
Rope tricep extensions
Incline dumbbell curls
Rope hammer curl CHEST + BACK Upper back focussed pulldown Flat smith machine chest press Single arm cable row Incline DB press Barbell row Pec Dec Flye (REST) Stick to this structure for 12–16 weeks and your growth will not slow down. Comment WORKOUT and I will send you the sets, reps and progression plan for my 5 day training split.
#Pushpull Legs Reel by @mithilesh_lifts (verified account) - The best workout split is here 👇 📌Monday:Back,Rear Delt,Biceps Back: Lat Pulldown -(3×8,10,12) T bar row or any chest supported row-(3×8,10,12) La
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@mithilesh_lifts
The best workout split is here 👇 📌Monday:Back,Rear Delt,Biceps Back: Lat Pulldown -(3×8,10,12) T bar row or any chest supported row-(3×8,10,12) Lat Pullover-(3×8,10,12) Rear Delt: Rear Delt fly using machine-(3×8,10,12) Sit in a sideward position for better stretch Biceps: Preacher curl machine or using free weight-(3×8,10,12) Bayesian curl using cable-(3×8,10,12) Hammer curls-(3×8,10,12) 📌 Tuesday:Legs, Traps ,Abs Legs: Hamstring curls seated or lying -(4×8,10,12,15) Leg press quad focused -(2×8,10) Hack squat or smith Machine squat-(2×8,10) Leg extension -(2×8,10) Calf raises seated or standing -(3×8,10,12) Traps: Smith Machine shrugs -(3×8,10,12) Abs: Leg raises using bodyweight -Get as many reps as possible until you reach count of 15 Then add weight for weighted leg raises Cable crunches-(3×8,10,12) 📌 Wednesday:Chest, Shoulder, Triceps Chest: Incline Smith Machine Bench press-(3×8,10,12) Vertical chest press or any flat machine press -(3×8,10,12) Pec Dec Fly-(3×8,10,12) Shoulder: Smith Machine Shoulder press-(3×8,10,12) Cable Lateral Raises Using Cuffs-(3×8,10,12) Triceps: Cable Overhead Tricep Extension -(3×8,10,12) Cable Tricep kickback upright position -(3×8,10,12) Cable Tricep Push down-(3×8,10,12) 📌For Thursday, Friday, Saturday -Repeat the workout that you have done for Monday, Tuesday, Wednesday respectively So,in this way you are training each muscle twice while also not compromising on the rest needed for growth. Try to go as heavy as possible for the 1st set in all exercises while also ensuring you get 8 good reps and for the remaining sets drop down the weight and get 10,12 reps respectively. 📌Sunday: Rest All the information is from personal experience and not copy pasted from random source. Follow !! . . . . . . . . . . . #gym #gymmotivation #telugu #telugufitness #aesthetics #viral #fyp #fitnessmotivation#davidlaid #gymshark#teluguaudio #indianbodybuilding #indianfitness #hyderabad #trending #fitness #natty#informative #trending#vijayawada #trendingaudio#transformation#bodytransformation #virals #foryou #foryoupage #workout #workoutplan #explorepage
#Pushpull Legs Reel by @thatfitnessgeezer - My current Upper body push day I split my week Push All Body (quad, glute, chest, shoulder tri's) Pull Upper Push Upper Pull All body (Hamstring, g
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@thatfitnessgeezer
My current Upper body push day I split my week Push All Body (quad, glute, chest, shoulder tri’s) Pull Upper Push Upper Pull All body (Hamstring, glute, calf, back) These enables me to run 3 times a week Hit every muscle group twice building an athletic physique in minimal time
#Pushpull Legs Reel by @jaykarafit - Here's exactly how I'd structure an upper body day in a commercial gym 👇 . Warm-up: Before any working sets, take the time to warm up properly. Get b
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@jaykarafit
Here’s exactly how I’d structure an upper body day in a commercial gym 👇 . Warm-up: Before any working sets, take the time to warm up properly. Get blood into the muscles, build up gradually and make sure you’re ready to push hard on your top sets, don’t waste energy turning warm-ups into workouts. . 1️⃣ Smith Machine Overhead Press • Top set: 1 × 6–8 reps • Back-off set: 1 × 10–12 reps (slightly lighter) 2️⃣ Neutral Grip Lat Pulldown • Top set: 1 × 6–8 reps • Back-off set: 1 × 10–12 reps 3️⃣ Incline Dumbbell Press • Top set: 1 × 6–8 reps • Back-off set: 1 × 10–12 reps 4️⃣ Wide Grip Row Machine • Top set: 1 × 6–8 reps • Back-off set: 1 × 10–12 reps 5️⃣ Chest Fly Machine • 2 × 10–12 reps 6️⃣ Lying Incline Lateral Raises • 2 × 10–12 reps 7️⃣ Biceps • Incline Dumbbell Curls: 2 × 10–12 reps 8️⃣ • Straight Bar Pushdowns: 2 × 10–12 reps . Key points: • Push your top sets hard — that’s where most of the stimulus comes from • Back-off sets let you add quality volume without unnecessary fatigue • Train close to failure on working sets • Simple structure, efficient volume and easy to repeat week to week . Save this if you train at a commercial gym and want your upper days to actually make progress 💪 . CODE “KARA” @youngla CODE “JAY” @ghostlifestyle . #reel #reels #gym #fitness #viral
#Pushpull Legs Reel by @kikeelifts - Stop scrolling and save your new workout plan. 📌 If you've been struggling to find a workout split that actually fits your schedule and goals, I've
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@kikeelifts
Stop scrolling and save your new workout plan. 📌 If you’ve been struggling to find a workout split that actually fits your schedule and goals, I’ve got you. Starting today, I’m launching a complete Push, Pull, Legs (PPL) series. Whether you’re just stepping into the gym for the first time or you’ve been lifting for years, this split is the gold standard for building muscle and recovery. What to expect: 1️⃣ Push: Chest, Shoulders, Triceps 2️⃣ Pull: Back, Biceps, Rear Delts 3️⃣ Legs: Quads, Hamstrings, Calves Hit that save button and follow along Push Pull Legs series PPL workout split Best workout program 3 day workout split 6 day gym routine Weekly workout plan Structured training Beginner gym guide Intermediate lifting routine Advanced muscle building Scalable workouts Fitness for all levels Gym basics Progressive training
#Pushpull Legs Reel by @lewistoomer (verified account) - Here's your next upper body workout in 60 secs A perfect workout for those training 3-4x a week balancing around training hybrid, also a good workout
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@lewistoomer
Here’s your next upper body workout in 60 secs A perfect workout for those training 3-4x a week balancing around training hybrid, also a good workout for those bodybuilding as well🫡 #gym #fitness #workout #musclegain
#Pushpull Legs Reel by @nerox.lifts - The Best Workout Split💪🏽🏋🏻 If you're only training each muscle group once, hate to break it to you… for actual GAINZ so instead do this: 🏋🏻Da
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@nerox.lifts
The Best Workout Split💪🏽🏋🏻 If you’re only training each muscle group once, hate to break it to you… for actual GAINZ so instead do this: 🏋🏻Day 1: PUSH 🏋🏻Day 2: PULL 🏋🏻Day 3: LEGS 😴Day 4: REST 🏋🏻Day 5: UPPER 🏋🏻Day 6: LEGS & ARMS 😴Day 7: REST SAVE & try this split for maximized gains without isolating muscle groups.🚀 FOLLOW for more fitness tips #gym #gymtips #explore #reels #trending #viral #gymreels #relatable #gymvideos #instagram #tips #fitness #workout #muscle #bodybuilding
#Pushpull Legs Reel by @shubhang_lifts (verified account) - 🗿This is an upper lower workout split which is best with adequate recovery time. Important note : set mentioned are working sets means they should b
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@shubhang_lifts
🗿This is an upper lower workout split which is best with adequate recovery time. Important note : set mentioned are working sets means they should be HEAVY. Day 1 – Upper Body A (Strength Focused so low reps with a bit higher weight) 1. Incline Smith Press – 3 x (6-8 reps) 2. Seated Cable Row – 3 x (6-8 reps) 3. Dumbbell Shoulder Press – 3 x (6-8 reps) 4. Lat Pulldown – 3 x (6-8 reps) 5. Cable Tricep Pushdown – 3 x (8-10 reps) 6. Incline Dumbell Curls – 3 x (8-10 reps) 7. Ez Bar Skull crushers – 3 x (8-10 reps) 8. Reverse peck deck – 3 x (10-12 reps) 🦵 Day 2 – Lower Body A (Strength Focused) 1. Smith Squats – 3 x (6-8 reps) 2. Romanian Deadlifts – 3 x (6-8 reps) 3. Leg Press – 3 x (8-10 reps) 4. Lying Leg Curls – 3 x (8-10 reps) 5. Calf Raises – 3 x (10-12 reps) 6. Bulgarian Split Squats - 3 x (6-8 reps) 7. Hanging Leg raises – 3 x (10-12 reps) ———————————————————— Day 3 – Rest day ACTIVE RECOVERY ———————————————————— 💪 Day 4 – Upper Body B (Hypertrophy Focused so manageable weight and bit higher reps) 1. Flat Dumbbell Press – 3 x (10-12 reps) 2. Iliac Pulls – 3 x (10-12 reps) 3. Lateral Raises – 4 x (10-12 reps) 4. Face Pulls – 3 x (10-12 reps) 5. Rope Hammer Curls – 3 x (10-12 reps) 6. Overhead Tricep Extensions – 3 x (10-12 reps) 7. Preacher Dumbell curls – 3 x (10-12 reps) 🦵 Day 5 – Lower Body B (Hypertrophy Focused) 1. Hack/Barbell Squats – 3 x (10-12 reps) 2. Dumbbell Lunges– 3 x (10-12 reps each leg) 3. Hip Thrusts – 3 x (10-12 reps) 4. Leg Extensions – 4 x (10-12 Reps) 5. Calf Raises – 4 x (10-12 Reps) 6. weighted Crunches – 3 x 15 reps 🔥 Day 6 – Full Body 1. Peck Deck Fly – 3 x (10-12 reps) 2. Chest supported row – 3 x (10-12 reps) 3. Close grip Pulldown – 3 x (10–12 reps) 4. Rear delt flies – 3 x (10-12 reps) 5. Lateral raises – 3 x (10-12 reps) 6. Baisen Curls – 3 x (10-12 reps) 7. Straight bar pushdowns – 3 x (10-12 reps)
#Pushpull Legs Reel by @gaurav_xesthetic (verified account) - PUSH PULL LEGS SPLIT SERIES PULL DAY WORKOUT ROUTINE 1st Pull Day Exercises - 1-Bent Over Barbell Rowing / Chest Supported T - Bar Rowing 2-Singl
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@gaurav_xesthetic
PUSH PULL LEGS SPLIT SERIES PULL DAY WORKOUT ROUTINE 1st Pull Day Exercises - 1-Bent Over Barbell Rowing / Chest Supported T - Bar Rowing 2-Single Arm Lat Pull Down 3-Reverse Pec Deck Fly 4-Preacher Curl 5-Rope Hummer Curl 6-Wrist Curl 7-Reverse Wrist Curl 2nd Pull Day Exercises 1-Seated Rowing 2-Neutral Grip Weighted Pull Up 3-Reverse Pec Deck Fly 4-Incline Dumbbell Curl 5-Rope Hummer 6-Wrist Curl 7-Dumbbell Rotation 8-10 Sets Of Back In Every Session 4-6 Sets Of Biceps 3-5 Sets Of Forearms Total Sets In Both Sessions - Back = 16-22 Sets Biceps = 10-14 Sets Forearms = 8-12 Sets . . . . #gym #gymlife #gymmotivation #body #bodybuilding #fit #fitness @fitlife #workout #workoutmotivation #exercise #physique #reel
#Pushpull Legs Reel by @tanner_shuck (verified account) - If I had to pick only 5 exercises for the rest of my life to get as jacked as possible, as fast as possible, here's exactly what I'd do. #1 Deadlift.
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@tanner_shuck
If I had to pick only 5 exercises for the rest of my life to get as jacked as possible, as fast as possible, here’s exactly what I’d do. #1 Deadlift. I see so many people avoiding it, cause it’s hard. And that’s exactly why you should do it. It’s the single exercise that hits the most muscles in your body,  traps, lats, hamstrings, glutes, core, everything. #2 Squat. You hit over 200 muscles in one movement, legs, glutes, core, back. If you want to build real strength and athleticism. Squat heavy and often. #3 Overhead Press. Every human should be able to lift heavy weight over their head. If you can’t put your own bag in the overhead compartment on an airplane, you’re weak. Pressing builds massive shoulders, a strong upper body, and gives you that wide, powerful look. #4 Pull-ups. If you can’t pull your own body weight, that means you’re fat, weak, and unhealthy! Pull-ups build your back, arms, and that lean muscular upper body everyone wants. #5 Dips. The upper body squat. It builds your chest, shoulders, and triceps all at once. You master dips, you’ll look like you actually lift. Master these five lifts and you’ll build a lean, muscular, athletic physique faster than 99% of people wasting time on fancy science-based exercises. And if you want to follow the exact plan I use built around these 5 lifts, just comment the word PLAN below, and I’ll DM it to you for free.
#Pushpull Legs Reel by @alex.olarte (verified account) - The Best Workout Split💪🏽🏋🏻 If you're only training each muscle group once, hate to break it to you… it SUCKS for actual GAINZ so instead do thi
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@alex.olarte
The Best Workout Split💪🏽🏋🏻 If you’re only training each muscle group once, hate to break it to you… it SUCKS for actual GAINZ so instead do this: 🏋🏻Day 1: PUSH 🏋🏻Day 2: PULL 🏋🏻Day 3: LEGS 😴Day 4: REST 🏋🏻Day 5: UPPER 🏋🏻Day 6: LEGS & ARMS 😴Day 7: REST SAVE & try this split for maximized gains without isolating muscle groups.🚀 FOLLOW for more fitness tips.🫡 #workoutroutine #workoutsplit #pushpulllegs #pushpullgrind #muscle #musclebuilding #healthandfitness #personaltrainer #strengthtraining #busymom #busydad #businessowner #smarttraining #gains

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