The PPL program allows you to divide your workout into three parts: push day, pull day, and leg day.
You’ll train chest, shoulder, and triceps on push day; back, biceps, and posterior delt on your pull day; and lower body on your legs day. In this way, you focus on each muscle group and train your entire body in an organized manner.
A study has also shown that split training is more effective for muscle growth compared to a total body workout plan.
So, overall it is an excellent program to build strength and muscles for beginners.
It’s best to perform some cardio exercises for five minutes at least to get your heart rate up and increase oxygen flow before lifting heavy. For example, you can run on the treadmill, do some bodyweight aerobic exercises, or lift light weights.
Instructions to Follow this PPL Workout Plan Effectively
Progressive Overload: It’s best to increase the loads, the number of reps, and sets gradually to scale your fitness level and progressively increase strength and build muscles.
Pre-Workout Meal: For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.
Post-Workout Meal: It’s good to have some high-protein foods and supplements after the workout to rebuild muscle and increase mass. I suggest consuming 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).
Cardio: It’s best to include cardiovascular exercises to build endurance and tone muscles. For example, you run on the treadmill, use a stationary bicycle, and other equipment to perform aerobic training.
Adjustment: You can include and exclude some exercises from this program as well as adjust the rest and workout duration, depending on your fitness level.
Add a variety of exercises: It’s best to include a variety of exercises in your program to make it enjoyable and effective. You can integrate various exercises from the list of PPL workouts.
Train when you feel energetic: It is best to work out when you feel physically and mentally active to give your best.
Keep going: Repeating the same thing for a considerable period can be boring, but you must be disciplined to accomplish the best result.
Affirmation: Imagine and affirm that you have an incredible physique, as it can help you train consistently and achieve your fitness goal faster.
Keep yourself hydrated: Keeping yourself hydrated during the workout is crucial for an effective workout session. Research show that it helps prevents uneasiness and injuries and boosts performance.
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.