Push Pull Legs 12 Week Program for Beginners with PDF
Murshid Akram
Published:
Last Updated: January 16, 2023
When I was a beginner, I struggled to gain muscle in the first three months. Because I was told to follow a muscle-group split (training one muscle each day).
It was good for maintaining strength and mass but wasn’t good enough for putting on muscles and increasing strength.
That’s why I’ve researched a lot, explored several studies, and created two routines for myself. One was a full-body workout, and another was a push/pull/legs (PPL) split.
The total body workout routine helped me gain strength and endurance but was less effective for muscle gain.
Then I tried the PPL split, which helped me increase strength and mass quicker than the muscle-group split and full body routine.
I thought there could be many beginners who want to develop their physique from lean to muscular. So, I decided to hand out that routine in this article.
I’ve customized some parts from the original one and created a complete push pull legs 12 week program.
I’ve also attached a pdf at the bottom of this article so that you can download and keep it handy.
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 a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
