4 hours ago
PUSH/PULL/LEGS by @kruckifitness
If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:
First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:
LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps
Deadlift: 4 Sets, 3-5 Reps
Lunges: 4 Sets, 6-8 Reps
Hamstring Curls: 4 Sets, 6-8 Reps
Standing Calf Raises: 4 Sets, 6-8 Reps
LEGS (HYPERTROPHY DAY)
Leg Press: 3 Sets, 10-12 Reps
Leg Extensions: 4 Sets, 12-15 Reps
Romanian Deadlift: 4 Sets, 10-12 Reps
Seated Calf Raises: 5 Sets, 12-15 Reps
Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.
Once you have determined those things for each push, pull and leg day, you'll be all set!
What is your favorite exercise on this list? Let me know in the comments!
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