Fit300

Coach
Sean Cohen

Here's an introduction to how the push-pull-legs workout works:

In the push workout, you train all of your upper body pushing muscles. So. your chest, shoulders, and triceps.
In the pull workout, you train all of your upper body pulling muscles. So. your back, biceps, and rear delts.
And finally, in the legs workout, you train your entire lower body. That's your quads, hamstrings, and calves.
These workouts are then typically performed for a total of 6 days per week with a rest day in between every 3 consecutive days. But do note that the push-pull leg split can also easily be adjusted in a variety of ways to best fit your schedule.

Now, the reason why this split is so effective for muscle growth is that it:

Trains each major muscle group at the training frequency of 2x/week. As we know, this is most effective for growth
Allows plenty of recovery time for each muscle
Can be easily tailored to fit different schedules, goals, and your level of training experience

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym membership or equivalent is recommended 
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Sample Week
Week 1 of 52-week program
Sunday
PPL Legs Quad

A

Back Squat

3 x 4

B

Romanian Deadlift

3 x 10

C

Seated Single Leg Press

3 x 15

D

Leg Extension

E

Lying Leg Curl

F

Calf Raise

G

Team Abs

Monday
PPL Push Chest

A

Bench Press

3 x 8

B

Shoulder Press

3 x 12

C

Push-Up

D

Skull Crushers

E

DB Lateral Raise

3 x 12

F

Tricep Choice

3 x 20

Tuesday
PPL Pull Lat

A

Lat Pulldown

3 x 6

B

Seated Cable Row

C

Lat Pulldown

D

Hammer Curl

E

Seated Incline DB Curls

Wednesday
PPL Legs Hamstrings

A

Deadlift

3 x 3

B

Front Squat

C

Single Leg Hip Thrust

3 x 15

D

Lying Leg Curl

E

Good Morning

F

Calf Raise

G

Team Abs

Thursday
PPL Push Shoulder

A

Overhead Press

4 x 4

B

Close Grip Bench Press

3 x 10

C

Cable Fly

D

DB Overhead Tricep Extension

E

DB Lateral Raise

Friday
PPL Pull Mid Back

A

Lat Pulldown

B

Chest-Supported DB Row

C

Band Face Pull

D

DB Shrug

E

Rear Delt Flyes

F

DB Bicep Curls

3 x 10

Saturday
Rest Day
Push Pull Legs (PPL)