Bodybuilding Simplified: Push Pull Legs (Full Explanation + Free Training Plan)

In this video im gonna go over everything about the Pull Pull Legs training split. I will tell you what the PPL split actually is, what are the pros and cons, and how to build a PPL split yourself, and i will also provide you with a free training plan in the video! And the best thing is, that there is no scientific bs, only the information u will actually need, in a simplified form!

00:00 - 00:26 Intro
00:26 - 00:55 Dont forget
00:55 - 01:26 What is PPL?
01:26 - 02:15 Pros & Cons
02:15 - 02:34 How many days?
02:34 - 03:17 How many exercises?
03:17 - 04:37 PUSH DAY 1
04:37 - 05:57 PUSH DAY 2
05:57 - 07:29 PULL DAY 1
07:29 - 08:33 PULL DAY 2
08:33 - 09:19 LEG DAY 1
09:19 - 09:55 LEG DAY 2
09:55 - 10:19 Outro

#trainerwinny #bodybuildingsimplified #pushpulllegs #bodybuilding #training #programming #howto #fitness #fitnessmotivation #trainingplan #trainingroutine #ppl #bodytransformation #free

[trainerwinny]

Looking for a training plan with multiple versions and wide variety of exercises?

[tokaidgen]

This guy basically grabbed our hand and walk us through the road of weightlifting like a new born

[brucebatmanwayne]

Summary
4:36 Push Day 1
5:55 Push Day 2
7:28 Pull Day 1
8:31 Pull Day 2
9:16 Leg Day 1
9:52 Leg Day 2

[josuesibrian]

This literally changed everything for me. Literally thank you

[excalibur]

I like the style, No BS straight to the point.

[DailyGains]

Bro I'm totally honest you are helping us a lot than u think. Like your tips are really helping a lot in the workout. Keep Growing🔥

[milk]

PPL is goated because it's easy to understand and easy to do. A little thing I like to do is to switch around the order to a pull-legs-push split because everyone at the gym is doing a push-pull-legs and my gym is small so the squat, bench, and deadlift platform, plus the other machines, are always busy

[abrahamlewis]

I really enjoy watching your videos. You give all the important information in such a short time. I'll be waiting full body and upper lower videos!

[benceszolnoki]

I personally have a leg-shoulder day, and in my opinion it is much more effective then training shoulders with chest. Great video! ❤

[PHAL__]

Personally I like to train in a 5 days PPL/UL hybrid program.

1 day Push -> Chest focused
2 day Pull -> Back Focused
3 day Legs/Lowerbody -> Quad focused
4 day Rest
5 day Upper Body -> Shoulder focused
6 day Lower Body -> posterior chain focused
7 day Rest

Great if you also regularly do some cardio intense activity, like jogging, cycling, basketball or football 2-3 times per week.

[akshit]

This is one of the simple, effective and honest workout splits, keep guiding honestly like this

[lucianovieira]

Push Pull Legs Split

Push Day 1 (Chest Focused):
Bench Press (2 sets hard 5-8 rep), 1 backoff set (8-12 rep)
Incline Bench Press (3 sets 8-12 reps)
Dumbbell Flies (3 sets, 12-20 reps)
Overhead press (3 sets, 12-15 reps)
Lateral Raise (3 sets, 12-20 reps)
Skull Crushers (3 sets, 12-20 reps)
Cable Pushdown (3 sets, 12-20 reps)

Push Day 2 (Shoulder Focused):
OverHead Press (2 sets hard 5-8 rep), 1 backoff set (8-12 rep)
Lateral Raise (3 sets, 12-20 reps)
Flat Bench Press (3 sets, 12-15 reps)
Incline Bench Press (3 sets, 12-15 reps)
Cable Flies (3 sets, 12-20 reps)
Cable Pushdown (3 sets, 12-20 reps)
Skull Crushers (3 sets, 12-20 reps)

Pull Day 1 (Vertical Pulling focused):
Weighted Pull ups (3 sets, 8-12 reps)
Straight arm pulldowns (3 sets, 12-20 reps)
Meadows row (3 sets, 12-15 reps)
Shrugs (3 sets, 12-15 reps)
Strict curl (3 sets, 8-10 reps)
Hammer curl (3 sets, 8-12reps)
Preacher curl (3 sets, 12-20 reps)
Bent over rear delt flies (3 sets, 12-20 reps)

Pull Day 2 (Horizontal Pulling focused):
Barbell Rows (3 sets, 8-12 reps)
Seated cable rows (3 sets, 12-20 reps)
Lat pulldown (3 sets, 12-15 reps)
Shrugs behind the back (3 sets, 12-15 reps)
Strict curl (3 sets, 8-10 reps)
Cable hammer curl (3 sets, 12-20 reps)
Concentration curl (3 sets, 8-12 reps)
Face Pulls (3 sets, 12-20 reps)

Leg Day 1 (Quad Focused):
Squats (2 sets hard 5-8 reps), 1 backoff set (8-12 reps)
Lunges (3 sets, 12-20 reps)
Leg extensions (3 sets, 12-20 reps)
Romanian Deadlift (3 sets, 8-12 reps)
Calf Raises (3 sets, 8-12 reps)

Leg Day 2 (Glute Focused):
Hip thrust (3 sets, 8-12 reps)
Goodmornings (3 sets, 8-12 reps)
Hamstring Curls (3 sets, 15-20 reps)
Leg Press (3 sets, 12-20 reps)
Glute Kickback (3 sets, 12-20 reps)
Calf Raises (3 sets, 15-20 reps)

[MGShogun]

Dude, thank you so much. I like PPL format but your explanation is so incredibly helpful. Please keep up the good work!

[DanishAli-nizp]

I was following a no-bro split with 4 days which had a separate day for shoulders, thanks for this video man, I will try this split now.

[ethangc]

If you want a even more simplified version

On a push day
Pick 2 chest excercises
Pick 2 shoulder excercises (not including the rear deltoid)
Pick 2 tricep excercises

if you really care, and are doing 2 push days a week, swap the order so you do the 2 shoulder excercises first and 2 chest after that

On a pull day
Pick 4 back excercises (including the rear delt as a back muscle)
Pick 2 bicep excercises

If you care, and are doing 2 pull days a week, swap the order of the back excercises so you do rowing and pullup movements in different orders depending on the day

On a leg day
Pick 2 quad excercises
Pick 2 hamstring excercises
Pick 2 calve excercises

some people just have really good genetic calves, so you might not need 2 calve excercises, and again, if you're doing 2 leg days a week, swap the order of the quad and hamstring excercises

do 3-6 days depending on your goals and level of training (just starting out, intermediate, advanced)

[joshlueger]

Holy guacamole, just started using this routine and Leg day 1 is a killer. Definitely been skimping on Leg day

[musclespy]

Leg>Pull>Push so you always hit the difficult one no excuses because it is the first one each week. Excellent explanation

[keivos]

i was so overwhelmed with exercises but this made it so clear and concise, thank you so much :)

[shawnSTNCH]

This is super encouraging. I put together my own workout plan based loosely off of some things I learned watching Mike Israetel and it’s almost exactly the same as the splits you put in the video. Nice to know I’m on the right track

[eeeeeee]

You have the most loyal fans ever. Only 5 k subscribers but already 48 comments and 100 likes in an hour. Every new video is always a banger and very informative.