Embark on your fitness journey with our comprehensive 14-week beginner push-pull-legs (PPL) split program. Designed for newcomers to strength training, this three-session-per-week regimen focuses on mastering fundamental movements and building a solid foundation of strength and muscle. Whether you're looking to sculpt your physique, increase your strength, or simply improve your overall fitness level, our beginner PPL program provides the perfect introduction to structured, effective training.
A
Treadmill Walk
1 x 5:00
B1
Band Assisted Pull-Up
2 x 10
B2
Roll Up Crunch
2 x 10
C1
Lat Pulldown
2 x 8
C2
Seated Cable Row
2 x 8
D1
Rack Pull
2 x 6
D2
KB Drag Thru
2 x 10
E
Incline Treadmill Walking
1 x 10:00
A
Treadmill Walk
1 x 5:00
B1
Barbell Bench Press
2 x 8
B2
Sit-up
2 x 20
C1
DB Shoulder Press
2 x 10
C2
Tricep Pushdown
2 x 15
D1
DB Fly
2 x 10
D2
Supine DB Tricep Press
2 x 12
E
Tabata Push-Up
A
Treadmill Walk
1 x 5:00
B1
Russian KB Swing
2 x 8
B2
KB Russian Twist
2 x 20
C1
Back Squat
2 x 8
C2
Prone Machine Hamstring Curl
2 x 6
D1
Leg Extension
2 x 10
D2
Deficit Calf Raises
2 x 12
E
Single Arm Farmer Walk
Doctor of Physical Therapy and former NCAA Division 1 athlete. Advocate for strength and conditioning with a specific focus on bridging the gap between rehab and training. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic and fitness goals.
Join our 14-week beginner PPL program today and kickstart your fitness journey with structured, effective training. With expert guidance and a focus on mastering the basics, building strength, and laying groundwork for long-term success in your fitness pur
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