Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf
Are you looking for a comprehensive workout plan that can help you build muscle and gain strength? If yes, then you might have heard of the 'Push Pull Legs split'. This workout plan has been gaining popularity among fitness enthusiasts who want to challenge themselves and see results. In this guide, we will discuss what the Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf is, how it works, and how you can follow it for maximum results.
What Is Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf?
Push Pull Legs (PPL) is a strength training routine that targets different muscle groups on different days. This plan is based on the principle that you can achieve maximum muscle growth and strength by working on contrasting muscle groups.
PPL routine is divided into three categories: Push, Pull, and Legs. In the Push category, you work on muscles that push weight away from your body, such as your chest, shoulders, and triceps. In the Pull category, you work on muscles that pull weight towards your body, such as your biceps, back, and rear shoulders. In the Legs category, you work on muscles in your lower body, such as your quads, hamstrings, and glutes.
The Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf is a workout plan that follows the PPL routine for six consecutive days. It is a great option for intermediate and advanced lifters who are looking to increase their strength, build muscle, and improve their physique.
How Does Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf Work?
The Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf is designed to challenge your muscles and help you achieve both strength and hypertrophy. The routine is split into six days, with each day focusing on specific muscle groups.
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Biceps, Back, Rear Shoulders)
Day 3: Legs (Quads, Hamstrings, Glutes)
Day 4: Push (Chest, Shoulders, Triceps)
Day 5: Pull (Biceps, Back, Rear Shoulders)
Day 6: Legs (Quads, Hamstrings, Glutes)
Each day, you will perform different exercises targeting specific muscle groups. You will also increase the weight or reps each week to challenge your muscles and promote growth.
How To Follow Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf?
To follow the Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf, you need to have some experience with strength training. This routine is not recommended for beginners as it can put a lot of stress on your muscles and joints. If you're new to strength training, you should start with a beginner routine and gradually move towards the PPL routine.
To follow the PPL routine, you need to have access to a gym, as you will need to use equipment such as barbells, dumbbells, and machines. You should also have a good understanding of different exercises and proper form to avoid injuries.
Here is an example of how your workout plan might look like:
Day 1: Push (Chest, Shoulders, Triceps)
- Incline Bench Press: 4 sets x 8-10 reps
- Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps
- Lateral Raises: 3 sets x 10-12 reps
- Triceps Pushdown: 3 sets x 10-12 reps
Make sure to rest for 60-90 seconds between each set and stretch properly before and after each exercise.
Day 2: Pull (Biceps, Back, Rear Shoulders)
- Barbell Rows: 4 sets x 8-10 reps
- Pull-ups: 4 sets x 8-10 reps
- Seated Cable Rows: 3 sets x 10-12 reps
- Reverse Fly: 3 sets x 10-12 reps
- Bicep Curls: 3 sets x 10-12 reps
Remember to take a break between sets and stretch before and after each exercise.
Day 3: Legs (Quads, Hamstrings, Glutes)
- Squats: 4 sets x 8-10 reps
- Deadlifts: 4 sets x 8-10 reps
- Lunges: 3 sets x 10-12 reps
- Leg Press: 3 sets x 10-12 reps
- Leg Extensions: 3 sets x 10-12 reps
- Leg Curls: 3 sets x 10-12 reps
Rest and stretch between sets, and make sure you cool down after your workout.
Benefits Of Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf
The Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf has several benefits for intermediate and advanced lifters:
- Challenges different muscle groups: By targeting different muscle groups on different days, you can challenge your muscles and promote growth.
- Increases strength: The routine is designed to increase your strength by gradually increasing the weight or reps each week.
- Improves physique: The routine can help you build muscle and improve your physique.
- Time-efficient: The routine is time-efficient as you can complete it in six consecutive days and have a day off.
Conclusion
The Push Pull Legs 6 Day Split Strength And Hypertrophy Pdf is an effective workout plan for intermediate and advanced lifters who want to increase their strength, build muscle, and improve their physique. However, it is not recommended for beginners as it can put a lot of stress on your muscles and joints. If you're new to strength training, you should start with a beginner routine and gradually move towards the PPL routine.
Remember, consistency and proper form are key to achieving your fitness goals. Make sure you eat a balanced diet, stay hydrated, and get enough rest to support your workouts.
