Beginner Push Pull Leg (PPL)

Certainly! The push-pull-legs (PPL) workout split is a popular and effective way to organize your training. Here’s a PPL workout routine:

Push Day:

  1. Barbell Bench Press: 4 sets x 8-12 reps
  2. Overhead Shoulder Press: 3 sets x 10-15 reps
  3. Incline Dumbbell Press: 3 sets x 10-12 reps
  4. Tricep Dips: 3 sets x 12-15 reps
  5. Lateral Raises: 3 sets x 12-15 reps

Pull Day:

  1. Deadlifts: 4 sets x 8-10 reps
  2. Pull-Ups or Lat Pulldowns: 3 sets x 8-12 reps
  3. Barbell Rows: 3 sets x 10-15 reps
  4. Face Pulls: 3 sets x 12-15 reps
  5. Barbell or Dumbbell Bicep Curls: 3 sets x 12-15 reps

Leg Day:

  1. Squats: 4 sets x 10-12 reps
  2. Romanian Deadlifts: 3 sets x 10-12 reps
  3. Leg Press: 3 sets x 12-15 reps
  4. Lunges: 3 sets x 12-15 reps (each leg)
  5. Calf Raises: 4 sets x 15-20 reps

Rest or Active Recovery:

Take a day off or engage in light activities like walking, yoga, or stretching.

Repeat the cycle, allowing at least one day of rest or active recovery between each push, pull, and leg day. Adjust the weight and intensity based on your fitness level, and progress gradually over time. Listen to your body, and if needed, consider incorporating a deload week every 4-6 weeks to allow your body to recover.

Remember to warm up before each session and cool down/stretch after. As with any exercise routine, if you have any medical conditions or concerns, it’s advisable to consult with a healthcare professional or fitness expert before starting a new workout program.