3-day PPL workout routine for beginners

For beginners, the 3-day PPL workout is a popular way to build strength, muscle and core. This method targets specific muscle groups and breaks up workouts into push, pull, and leg days to allow for adequate recovery time. Due to its simplicity and effectiveness, it is preferred in both beginners and busy programs.

I have previously shared a detailed post The basics of PPL exerciseExplaining why this exercise is so effective. If you are not familiar with PPL's ​​training foundation, I recommend you review that guide before starting this program.

In this article, I will dive deep and provide a 3-day PPL workout plan that you can incorporate into your training program.

Overview of the 3-day PPL workout

The push-pull leg workout breaks up your training into three main days.

1. Push day: Focuses on the chest, shoulders and triceps (pushing muscles).
2. Date of attraction: Targets the back, posterior deltoids, biceps and arms (pulling muscles).
3. Walking day: It gives priority to the lower body and navel.

For example, you can perform A push-up workout on Monday, a pull-up workout on Wednesday, and a leg workout on Friday.. Then repeat the cycle the following week. This method ensures balanced growth and adequate recovery by ensuring that each muscle group is effectively targeted.

If you've never lifted weights or have no gym experience, I recommend following along. of Robert 2-week Beginner's Basic Bodybuilding Program.

3-day PPL exercise routine

This 3-day PPL workout is designed to balance strength, hypertrophy and recovery. Each exercise is carefully selected to target each muscle group. Each day targets specific movements and muscle groups. Here's a 3-day PPL workout plan for beginners:

Day 1: Push-up day – chest, shoulders and triceps

A push-up day is all about pressing exercises that push the muscles of the upper body.

Here are the push day exercises:

1. Bench press 3 x 10-12
2. Incline dumbbell bench press 3 x 10-12
3. Pec Deck Fly (3 x 12)
4. Dumbbell shoulder press 3 x 10-12
5. Side raising 3 x 12
6. Face lift (Optional) 3 x 10-12
7. Tricep Pushdown 4 x 10-12
8. Dumbbell Kickbacks 4 x 10-12

Check out the push day workout in the planner

Day 2: Pull-up day – back, biceps and arms

Pool Day focuses on pulling movements that develop the posterior chain and arms.

Here are the pull day exercises:

1. Over the barbell row 3 x 10-12
2. Lat Pulldown 3 x 12
3. The laid cable row 3 x 12
4. Rear delt fly machine 3 x 12
5. Barbell curl 4 x 10-12
6. Dumbbell preacher curl (Optional) 3 x 10-12
7. Hammer curl 4 x 10-12
8. Wrist 3 x 12

See the pull day workout in the planner

Day 3: Leg and Ab workout

Leg day ensures lower body strength and core stability, essential for overall fitness and performance.

Here are the leg day exercises:

1. Barbell Squat 3 x 10-12
2. Bulgarian Split Squat 3 x 10-12
3. Bending the legs 4 x 12
4. Barbell hip thrust 3 x 12
5. Raise a calf 4 x 12
6. Crunch 3 x 15
7. Not sitting 3 x 15

View the walking day workout in the planner

Is the 3-day PPL routine effective?

For beginners, a 3-day push-pull-leg (PPL) workout can be a great starting point for building strength, muscle, and core. However, maximizing muscle growth requires careful attention to training volume and frequency.

Research indicates that the optimal training volume for building muscle is 12-20 sets per week per muscle group. ₍₁₎. With a 3-day PPL split, you only train each major muscle group once a week, which may not provide enough stimulation for optimal growth.

For beginners, this program can be effective at first because it lays a solid foundation and moves you into more advanced routines. However, for long-term growth, it is recommended to plan to train each major muscle group at least twice a week ₍₂₎. If you feel that the amount is not enough, you can add the exercises we have marked. Optional.

While the 3-day PPL split can help beginners build confidence in the gym, those looking to make significant gains over time may want to consider transitioning to a gym. Body building Or 6-day PPL workoutIt allows you to increase the volume and frequency.

Bottom line

A 3-Day PPL Standard for Beginners It's a great way to ease into strength training while building a strong base. Consider adding light cardio and mobility work on rest days to maintain overall fitness and reduce the risk of injury. Stay consistent, prioritize good form and adjust weights to match your fitness level. Remember: progress takes time, but with hard work you will see results!