3-Day PPL Workout Routine For Beginners

The 3-day PPL workout routine for beginners is a popular way to build strength, muscle, and foundation. This method targets specific muscle groups while giving them sufficient recovery time by splitting your workouts into push days, pull days, and leg days. Its simplicity and effectiveness make it a favorite among beginners and those with busy schedules.

I previously shared a detailed article, PPL Workout Routine Basicsexplains why this training is so effective. If you are new to the basics of PPL training, we recommend reviewing that guide before starting this program.

In this article, we’ll dig deeper and present a 3-day PPL workout plan that you can incorporate into your training schedule.

3 Day PPL Workout Routine Overview

The Push-Pull Leg Workout Split divides your training into three main days.

1. push day: Focus on your chest, shoulders, and triceps (pushing muscles).
2. pull day: Targets your back, rear deltoids, biceps, and forearms (pulling muscles).
3. leg day: Prioritize your lower body and core.

For example, you can run: Monday is push training, Wednesday is pull training, Friday is leg training.. Then repeat the cycle the following week. This method ensures balanced development and proper recovery while ensuring each muscle group is effectively targeted.

If you have never lifted weights before or have no gym experience, we recommend the following Robert’s A 2-week basic bodybuilding program for beginners.

3 Day PPL Workout Routine

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

Day 1: Push Day – Chest, Shoulders and Triceps

Push day is all about pressing movements that work the pushing muscles in your upper body.

Push day exercises include:

1. bench press 3×10-12
2. Incline Dumbbell Bench Press 3 x 10-12
3. Peck deck fly (3 x 12)
4. Dumbbell Shoulder Press 3 x 10-12
5. Lateral raise 3×12
6. Front raise (optional) 3 x 10-12
7. Tricep Pushdown 4 x 10-12
8. Dumbbell kickback 4 x 10-12

View workouts for push days in the planner

Day 2: Pull Day – Back, Biceps, Forearms

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

Here are the pull day exercises:

1. Barbell Bent Over Row 3 x 10-12
2. lat pulldown 3×12
3. Sheeted cable row 3 x 12
4. rear delt fly machine 3×12
5. Barbell curl 4×10-12
6. DB Preacher Curl (Optional) 3 x 10-12
7. Hammer curl 4×10-12
8. Wrist curl 3×12

View pull day workouts in planner

Day 3: Leg and abdominal training

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

Leg day exercises include:

1. barbell squat 3 x 10-12
2. Bulgarian Split Squat 3 x 10-12
3. Leg curl 4×12
4. barbell hip thrust 3 x 12
5. Calf raise 4×12
6. Crunch 3 x 15
7. Decline Sit Up 3 x 15

View your daily leg workout in the planner

Is the 3-day PPL routine effective?

For beginners, the 3-day Push-Pull Leg (PPL) workout is a good starting point for building strength, muscle, and foundation. However, to maximize muscle growth, you need to pay close attention to your training volume and frequency.

Research suggests that the optimal training volume for muscle building is approximately 12 to 20 sets per week for each muscle group. ₍₁₎. Three-day PPL splits typically train each major muscle group only once a week, which may not provide enough stimulation for optimal growth.

For beginners, this program is effective at first as it builds a solid foundation and helps you move on to more advanced routines. However, for long-term progress, we recommend training each major muscle group at least twice a week. ₍₂₎. If you feel like you don’t have enough volume, you can add the marked exercises. option.

The 3-day PPL split can help beginners gain confidence in the gym, but those looking to maximize long-term results may want to try bodybuilding or bodybuilding, which can increase volume and frequency. Consider moving to a 6-day PPL workout.

conclusion

a 3-day PPL routine for beginners It’s a great way to easily get started with strength training while building a solid foundation. Consider adding some light cardio or mobility exercise to your rest days to maintain overall fitness and reduce your risk of injury. Be consistent, prioritize correct form, and adjust weights to suit your fitness level. Remember: Progress takes time, but dedication always pays off.