Push, Pull, Legs: A Beginner’s Workout and Guide to Building Strength and Muscle
Welcome to Muscle Size and Strength! As someone who has been in the health and wellness industry for over 20 years, I can tell you that starting your fitness journey doesn’t need to be complicated. A simple, structured routine is all you need to get started, and that’s where the Push, Pull, Legs (PPL) workout comes in. It’s a time-tested and efficient routine that’s perfect for beginners. Let’s break down what it is, how it works, and how you can use it to kickstart your fitness journey.
What is a Push, Pull, Legs Workout?
The Push, Pull, Legs routine is a type of weight training split that divides your workout into three main categories:
- Push Day: Exercises where you push the weights away from you, primarily targeting the chest, shoulders, and triceps.
- Pull Day: Exercises where you pull the weights toward you, targeting the back, biceps, and forearms.
- Leg Day: Focuses on the lower body muscles, including the quads, hamstrings, glutes, and calves.
By breaking up your training this way, you allow different muscle groups to rest while still keeping your workouts consistent and balanced.
Why Push, Pull, Legs?
The Push, Pull, Legs routine is incredibly effective for beginners because:
- Simplicity: The structure is easy to follow, making it ideal for someone just starting out.
- Recovery: With each muscle group being targeted only a few times a week, you ensure your muscles have enough time to recover and grow.
- Balanced Training: It’s important to work all the major muscle groups. The PPL split ensures you hit every muscle group without overworking any one area.
- Flexibility: You can adjust the frequency to suit your schedule. For instance, you can train 3 days a week (one day per category), 4 days, or even 6 days for more advanced routines.
Beginner’s Push, Pull, Legs Workout Plan
Here’s a simple plan for beginners:
Push Day (Chest, Shoulders, Triceps)
- Barbell Bench Press – 3 sets of 8–10 reps
- Dumbbell Shoulder Press – 3 sets of 8–10 reps
- Incline Dumbbell Press – 3 sets of 8–10 reps
- Triceps Dips (use assisted dip machine if necessary) – 3 sets of 10–12 reps
- Lateral Raises – 3 sets of 12–15 reps
Pull Day (Back, Biceps)
- Deadlift – 3 sets of 5–8 reps
- Pull-Ups (use assistance if necessary) – 3 sets of 6–8 reps
- Dumbbell Rows – 3 sets of 8–10 reps
- Barbell Bicep Curl – 3 sets of 10–12 reps
- Face Pulls – 3 sets of 12–15 reps
Leg Day (Quads, Hamstrings, Glutes, Calves)
- Squats – 4 sets of 8–10 reps
- Leg Press – 3 sets of 10–12 reps
- Romanian Deadlifts – 3 sets of 8–10 reps
- Lunges – 3 sets of 12–15 reps (each leg)
- Calf Raises – 4 sets of 15–20 reps
Key Tips for Beginners
- Start Slow: Don’t try to lift heavy weights right away. Focus on mastering your form with lighter weights first.
- Consistency is Key: Results won’t come overnight, but with consistent effort, you’ll start seeing improvements in strength and muscle tone.
- Rest and Recovery: Make sure to take adequate rest between sets (about 60–90 seconds). Your muscles grow during rest, not while you’re working out, so don’t neglect recovery.
- Nutrition: Fuel your body properly. For muscle growth, prioritize protein-rich foods like lean meats, eggs, and legumes. Remember, 80% of fitness is made in the kitchen.
- Hydration: Drink plenty of water throughout the day to keep your body hydrated and ready for optimal performance.
- Warm-Up and Stretching: Warm-up before each workout to prepare your muscles and prevent injuries. Stretch afterward to improve flexibility and aid in recovery.
How Often Should You Train?
For beginners, a typical Push, Pull, Legs schedule would look like this:
- Option 1: 3 days a week (e.g., Monday, Wednesday, Friday)
- Option 2: 4 days a week (e.g., Monday, Tuesday, Thursday, Friday)
- Option 3: 6 days a week (if you’re feeling more ambitious, and your body can handle it)
Start with 3 days a week if you’re new to the gym and gradually increase the frequency as your body adapts.
Conclusion
The Push, Pull, Legs workout is an excellent choice for beginners because of its simplicity, balance, and ability to promote overall muscle growth. By following this workout routine, combined with proper nutrition and rest, you’ll be on your way to a stronger, healthier body in no time.
Remember, fitness is not a sprint—it’s a marathon. Stick to it, stay consistent, and always focus on progress, not perfection. You got this!
About the Author:
H.S. Dhillon is a passionate fitness and nutrition expert with over 20 years of experience in the health and wellness industry. As the CEO and founder of Muscle Size and Strength Canada Inc., H.S. Dhillon has helped countless individuals transform their lives through practical guidance on strength training and nutrition. His writing style is clear and practical, making fitness accessible to all. Follow H.S. Dhillon on Instagram @muscle_size_strength for more tips and updates.
Thank you for choosing H.S. Dhillon as your guide on your journey to better health and wellness!
