The sheer number of exercises, equipment, and workout routines can be overwhelming when it comes to resistance training. Many individuals find themselves lost in a sea of options, unsure where to start or how to create a balanced and effective workout plan. Enter the Push-Pull-Legs (PPL) approach, a simple and efficient way to structure your resistance training regimen. By dissecting your physical anatomy into three primary categories – push, pull, and legs – you can streamline your workouts and focus on building a well-rounded and proportionate physique.
Understanding the Push-Pull-Legs Concept
The Push-Pull-Legs concept is built on the fundamental movements our bodies can perform. We can systematically target various muscle groups by categorising exercises into these three primary groups, ensuring balanced development and minimising the risk of overtraining or injury.
Push Exercises
Push movements primarily involve extending or pushing objects away from your body. These exercises typically work the chest, shoulders, and triceps. A 180-degree range of motion characterises them in the pushing direction. Classic push exercises include bench presses, overhead presses, and push-ups.
Pull Exercises
Pull movements involve pulling objects towards your body. These exercises predominantly target the back and biceps. Like push exercises, pull exercises operate within a 180-degree range of motion when pulling objects or weights towards you. Common pull exercises include pull-ups, rows, and lat pulldowns.
Leg Exercises
Leg movements are the foundation of lower body training, focusing on the quadriceps, hamstrings, glutes, and calves. Leg exercises differ from push and pull exercises as they often involve a more comprehensive range of motion and can encompass a variety of movements, such as squats, lunges, and deadlifts.
Benefits of the Push-Pull-Legs Approach
Simplicity
One of the main advantages of the PPL approach is its simplicity. Instead of navigating an extensive list of exercises, you can categorise them into three main groups. This makes it easier to design your workouts and track your progress.
Efficiency
By grouping exercises based on their primary motion, you can create well-balanced workouts that target all major muscle groups. This approach ensures you do not neglect any body area, leading to a harmonious and proportionate physique.
Reduced Overtraining Risk
Overtraining occurs when you excessively stress the same muscle groups without allowing them to recover adequately. With the PPL approach, you can avoid this by alternating between push, pull, and leg workouts, giving each muscle group ample time to recover.
Customisability
The PPL approach is highly customisable. You can tailor your workouts to your fitness goals, whether you want to focus on strength, hypertrophy, or endurance. Additionally, it is easy to incorporate variations and progressions as you advance in your training.
Crafting Your PPL Workout Plan
Creating a PPL workout plan is straightforward once you understand the concept. Here is an example (albeit an example that categorises deadlifts as part of legs - I have seen this classified as a push, a pull, and a leg movement - you decide).
Push Day:
Bench Press
Overhead Press
Push-Ups
Tricep Dips
Pull Day:
Pull-Ups/Chin-Ups
Bent-Over Rows
Lat Pulldowns
Bicep Curls
Leg Day:
Squats
Deadlifts
Lunges
Calf Raises
You can design your workout schedule based on your availability and preferences. Many people follow a 3-day or 6-day split, performing each workout twice or once every other week, respectively. Ensure adequate rest days and consider incorporating compound movements for maximum efficiency.
The Push-Pull-Legs approach simplifies resistance training by categorising exercises based on their primary movements. This method streamlines your workout plan, promotes balanced muscle development, reduces the risk of overtraining, and allows for customisation to meet your fitness goals. You can craft a well-rounded and proportionate physique by dissecting your physical anatomy into push, pull, and legs while maintaining a clear and effective training regimen. So, get started today and watch your progress soar with this simplified yet highly effective approach to resistance training.
