#Push Pull Legs Upper Lower Split

Here is the exact split I’ll be running over the next 6-8 months (PPL x UL)- Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Upper Day 6: Lower Day 7: Rest Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load). Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym. Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home). If you have any other questions, feel free to ask! All of my outfits are from @dfyne.official @ayblmen @fallenxarchives #explore #gym #lifting #split

What is the best 5 day workout split? Comment “SPLIT GUIDE” for some structure on how to program for you.��For myself this has been a variation of push pull legs and upper/lower. ��Split design is just a way to organize volume. Your volume needs will dictate how you need to lay it out for the week.��Don’t get stuck into having to do a set day of chest or even a “push”. You can add other body parts to days if you need it. ��I have added all arms to legs days before, some call this a “limb” day. ��So stay flexible in building it for you. How to figure this out is what we teach in our J3U level hypertrophy lectures.��Let me know what is your “best” split?�

Push pull legs Split Workout & Exercises plan | Science Proven Exercise | Your Consistency Make You Strong. #gym #reels #fitnessmotivation #reelsinstagram #exercise

5-Day Push Pull Legs Upper Lower Split Comment “WORKOUT” below and I’ll send you my full workout programme completely free of charge 🤝 Push 1 💪 1️⃣ Incline Dumbbell Chest Press 2 x 8-12 2️⃣ Flat Smith Machine Chest Press 2 x 8-12 3️⃣ Shoulder Press Machine 2 x 8-12 4️⃣ Single Arm Cable Lateral Raise 2 x 8-12 5️⃣ Overhead Rope Tricep Extension 2 x 8-12 6️⃣ Rope Pushdowns 2 x 8-12 Pull 1 1️⃣ Rope Pullover 2 x 8-12 2️⃣ Neutral Grip Lat Pulldown 2 x 8-12 3️⃣ Single Arm Chest Supported Row 2 x 8-12 4️⃣ Chest Supported Upper Back Row 2 x 8-12 5️⃣ Reverse Pec Deck Fly 2 x 8-12 6️⃣ Dumbbell Curls 2 x 8-12 Legs 1️⃣ Adductor Machine 2 x 8-12 2️⃣ Seated Hamstring Curl 2 x 8-12 3️⃣ Hack Squat 2 x 8-12 4️⃣ Leg Press 2 x 8-12 5️⃣ Leg Extension 2 x 8-12 6️⃣ Calf Raises 2 x 8-12 Upper 🔥 1️⃣ Lat Pulldown 2 x 8-12 2️⃣ Bent Over Barbell Row 2 x 8-12 3️⃣ Incline Smith Machine Press 2 x 8-12 4️⃣ Flat Dumbbell Press 2 x 8-12 5️⃣ Dumbbell Shoulder Press 2 x 8-12 6️⃣ Dumbbell Lateral Raise 2 x 8-12 7️⃣ Cable EZ Bar Curl 2 x 8-12 8️⃣ EZ Bar Pushdowns 2 x 8-12 **Lower 2** 1️⃣ Adductor Machine 2 x 8-12 2️⃣ Lying Hamstring Curl 2 x 8-12 3️⃣ Dumbbell Reverse Lunges 2 x 8-12 4️⃣ Leg Press 2 x 8-12 5️⃣ Dumbbell Romanian Deadlift 2 x 8-12 6️⃣ Calf Raises 2 x 8-12

Maximizing Muscle Growth and Recovery with the Upper-Lower Split 🏋️ @evan_holmes_

Push pull legs is the WORST split ever. I’m glad I never fell for this

Push, Pull, Legs workout : Most demanded workout program by all of you. Download & enjoy this weekly split for your next gaining season. Brand ambassador @myproteinin Brand ambassador & Fitness Guru @alpinohealthfoods #thegym #dronacharyathegym #fitness #bodybuilding #workout #fitnessfreak #training #athlete #pushpullgrind #pushpulllegs #bulkingseason #mukeshgahlot

A lot of people say it comes down to personal preference but I do believe that certain splits are better than others due to their ability to hit certain metrics that should be beneficial for more efficient progress — most namely frequency.

This split has gotten me the best results👇 - Push 1 - Pull 1 - Legs - Push 2 - Pull 2 #gym #training #gymmotıvatıon #fitness #trainingsplit

Transform your workout routine with this Push-Pull-Legs cheat sheet! 💪 For push days, focus on chest, shoulders, and triceps with exercises like bench press, incline bench press, shoulder press, dips, and tricep pushdowns. On pull days, target your back, biceps, and rear delts with movements such as chin-ups, barbell rows, lat pulldowns, dumbbell curls, and face-pulls. For leg days, hit your quads, hamstrings, glutes, and calves with squats, Bulgarian split squats, leg presses, lunges, and deadlifts. Incorporate these exercises into your routine for a balanced and effective training regimen that will help you build strength and muscle evenly across your body. Keep pushing your limits and watch your progress soar! #workoutplan #gym #fitness #workout #muscle #bodybuilding #fitnessmotivation #gymmotivation #pushworkout #pullworkout #legworkout

Save this video and try this split ✅ This 5 day PPL+UL split is one I’ve done myself and given to a ton of my clients. It’s a fantastic training split for balanced muscle development across your body, with just enough bias towards leg development which is an area many people are lagging in. If you want me to build you your own custom training split, apply for 1:1 coaching using the link in my bio 👍🏾 I’ll build you a fully customized workout and meal plan and be with you every step of the way to get you looking and feeling your best 💯 Let’s build your dream body together ⚒️ Support me using my discount codes so I can keep putting out tips for free 🙏🏾 @alpha.lion 🦁 : GAINSBYDRE @gymshark 🦈 : DRE @tlfapparel: TLF-DRE @rgmntco: DRE @nominal: DRE @unrefinedcle: DRE #workoutreel #fitnessreel #workoutroutine #onlinefitnesscoach #personaltraining #fitness #fitnessmotivation #gymrat #fitguy #workoutsplit #strengthtraining #exerciseguide #ejercicio #fitfam #fitnessaddict #fitnesshelp #ejercicio

This is a basic template for a 5 day PPLUL split. I left out set numbers because it’s individual. Start with 1 set per exercise and add sets where you feel like you’re not progressing. The right number of sets is whatever lets you progress the fastest. Comment if you have questions, or DM me for more personalized programming and coaching. - - - #workoutroutine #pushpulllegs #upperlower #gymworkout #workoutsplit