Welcome to the Push-Pull-Legs Split Workout Plan, featuring the highly effective Push-Pull-Legs Split routine. This popular workout regimen organizes your training into three key categories: Push, Pull, and Legs. By dedicating specific sessions to each muscle group, you’ll experience targeted stimulation, ample rest, and optimal recovery for exceptional results. Designed to be followed over 12 weeks, this plan consists of three training days per week: Push, Pull, and Legs. Each workout strategically targets different muscle groups, ensuring balanced development and overall strength enhancement. Get ready to embark on a transformative journey to unleash your full potential.
Split Workout Plan
The Push-Pull-Legs Split is a popular workout routine that divides your training into three main categories: Push, Pull, and Legs. This type of training allows you to focus on specific muscle groups during each session, providing adequate rest and recovery for optimal results.
This workout plan is designed to be followed for 12 weeks, with each week consisting of three training days: Push, Pull, and Legs. The workouts target different muscle groups to ensure balanced development and overall strength.
Day 1: Push (Chest, Shoulders, Triceps)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
 | Bench Press | 4 sets | 8-10 reps |
 | Shoulder Press | 3 sets | 10-12 reps |
 | Tricep Dips | 3 sets | 12-15 reps |
Day 2: Pull (Back, Biceps)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
 | Pull-Ups | 4 sets | 8-10 reps |
 | Bent-Over Rows | 3 sets | 10-12 reps |
 | Bicep Curls | 3 sets | 12-15 reps |
Day 3: Legs
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
 | Squats | 4 sets | 8-10 reps |
 | Deadlifts | 3 sets | 10-12 reps |
 | Leg Press | 3 sets | 12-15 reps |
Congratulations on completing the Push-Pull-Legs Split Workout Plan! Over the past 12 weeks, you’ve immersed yourself in the highly effective Push-Pull-Legs Split routine, organizing your training into focused categories: Push, Pull, and Legs. By dedicating specific sessions to each muscle group, you’ve experienced targeted stimulation, ample rest, and optimal recovery, leading to exceptional results. Your commitment and perseverance have paid off, and you’ve unlocked your full potential. As you conclude this transformative journey, remember to maintain the balanced development and overall strength you’ve achieved. Continue incorporating the lessons learned into your fitness journey, striving for greatness every step of the way. Your success is a testament to your dedication and hard work. Keep pushing, pulling, and reaching for new heights.
