Push Pull Legs Workout

Push Pull Legs Workout: Train to Dominate

Introduction

The Push Pull Legs (PPL) split is a tried, effective, and scalable training protocol for hitting all major muscle groups over several weekly sessions. The "Train to Dominate" version goes a step higher by integrating progressive overload principles, athletic conditioning, and hypertrophy science into one ferocious, high-performance framework.

This plan is for intermediate to advanced lifters who are looking to:

-Efficiently build muscle mass

-Increase strength in compound lifts

-Boost work capacity and recovery

-Create a dominating body and mental advantage

In contrast to standard templates, this program is specific to intensity, progression, and domination. Whether you're coming up on competition season, bulking, or just looking to smash your personal records, "Train to Dominate" is the answer.

You'll train 6 days a week, rotating through Push (chest, shoulders, triceps), Pull (back, biceps), and Legs (quads, hamstrings, glutes, calves). Recovery is strategically built in, and periodization prevents you from overtraining.

This plan incorporates:

-Compound priority structure

-Accessory supersets for hypertrophy

-Built-in conditioning

-Weekly progression targets

-Recovery metrics and mobility routines

-Ready to take over? Let's break it down.

1. Weekly Structure Overview

This PPL split employs a 6-day training cycle with Sunday as a flexible rest or active recovery day.

Day                                           Workout Type                                   Focus

Monday                                     Push                                                   Heavy compound + hypertrophy

Tuesday                                     Pull                                                   Strength + volume

Wednesday                             Legs                                                   Power & balance

Thursday                                     Push                                                   Volume + accessory intensity

Friday                                     Pull                                                   Speed, grip & detail

Saturday                                     Legs                                                   Endurance & hypertrophy

Sunday                                     Active Recovery                                   Mobility, yoga, light cardio

Every workout is 60–75 minutes, including warm-up and cooldown. Conditioning and core are scattered throughout to keep your system athletic and responsive.

2. Program Goals

"Train to Dominate" isn't just about appearing good – it's about functional strength, muscular balance, and level-up conditioning. Your goals:

Maximal hypertrophy via progressive overload and time-under-tension

Better strength gains through heavy compounds and power rep ranges

Enhanced performance through ordered conditioning and core training

Fatigue resistance via endurance-based finishers

Recovery & injury prevention with mobility protocols

The leading training strategies:

Double stimulation method (two whacks per muscle group per week)

Power hypertrophy periodization

Exercise variation every 4 weeks to prevent plateaus

Deload week every 6th week to reset CNS and recover fully

image credit: FREEPIK

Day 1 – Push Day (Heavy + Hypertrophy Focus)

Primary Muscles: Chest, Shoulders, Triceps

Duration: 70–75 minutes

Warm-Up (10 minutes)

-Jump rope or incline walk – 5 mins

-Arm circles (forward/backward) – 1 min

-Band pull-aparts – 2 sets x 15

-Push-ups – 2 sets x 15 (slow tempo)

Compound Lift Focus

Barbell Bench Press – 5 sets x 5 reps (90–95% 1RM)

Rest 90–120 seconds between sets. Emphasize controlled negatives and explosive press.

Accessory Volume Superset 1

Incline Dumbbell Press – 4 sets x 10-12 reps

Cable Lateral Raises – 4 sets x 15 reps

Rest 45 seconds between supersets.

Strength Supplement Set

Overhead Barbell Press (Seated or Standing) – 4 sets x 6-8 reps

Maintain core braced, avoid excessive extension of spine.

Accessory Superset 2

Triceps Rope Pushdowns – 4 sets x 12-15

Weighted Chest Dips (if advanced) – 4 sets to failure

Focus on triceps tension.

Finisher (Optional)

Push-up Ladder: Begin at 10, go down to 1 with 10–15 sec rest between

Pump-targeting burnout to complete.

Day 2 – Pull Day (Strength + Volume)

Main Muscles: Back, Biceps, Rear Delts

Time: 70–75 minutes

Warm-Up

Band face pulls – 3 sets x 15

Jumping jacks – 2 minutes

Dead hangs – 2 x 30 seconds

Compound Lift Focus

Deadlifts – 5 sets x 3-5 reps (heavy emphasis)

Rest 2 min between sets, keep spinal position intact.

Accessory Superset 1

Pull-Ups (Wide Grip) – 4 sets to failure

Barbell Rows (Pendlay if experienced) – 4 sets x 8-10

Emphasize full range of motion and tempo.

Strength Accessory

Seated Cable Row (Narrow Grip) – 4 sets x 12

Sustain the contraction for 1–2 seconds per rep.

Arm Superset

EZ Bar Curls – 3 sets x 10-12

Incline Dumbbell Curls – 3 sets x 12-15

Minimal rest – pump and stretch emphasis.

Finisher (Optional)

Farmer's Carries – 3 sets x 40 meters (heavy dumbbells)

Increases grip, traps, and core control.

Day 3 – Legs (Power & Stability Emphasis)

Primary Muscles: Quads, Hamstrings, Glutes, Calves

Duration: 70–75 minutes

Warm-Up

-Dynamic lunges – 2 x 20

-Leg swings – front/back + side-to-side

-Bodyweight squats – 2 sets x 15

Compound Lift Emphasis

Barbell Back Squat – 5 sets x 5 reps (progressive weight)

Depth and control are essential – utilize a belt if necessary.

Superset: Posterior Chain

Romanian Deadlifts (Barbell or Dumbbells) – 4 sets x 10-12

Walking Lunges – 3 sets x 12 steps for each leg

Stabilization and glute activation emphasis.

Quad Focus

Leg Press (High & Wide Foot Placement) – 4 sets x 10-15

Slow tempo with emphasized lockout.

Calf Finisher

Standing Calf Raises – 5 sets x 20 (at the top)

Seated Calf Raises – 3 sets x 25

Minimum rest with maximum burn.

Day 4 – Push Day (Volume + Accessory Work)

Objective: Tire all push angles of muscles with light weights, high reps

Machine Chest Press – 4 sets x 15

Dumbbell Arnold Press – 4 sets x 12

Triceps Overhead Extensions – 4 sets x 15

Cable Chest Flys – 3 sets x 15–20

Plate Front Raises – 3 sets x 20

Finisher:

-Push-Up Drop Set: Wide → Standard → Diamond → Knees

-3 total rounds, 10 reps each (or to failure)

Day 5 – Pull Day (Speed & Isolation Focus)

Objective: Enhance pull performance with tempo control and detail-focused work

Bent-over Dumbbell Rows (explosive) – 4 sets x 10

Lat Pulldowns (slow & squeeze) – 4 sets x 12

Face Pulls – 4 sets x 15

Concentration Curls – 3 sets x 12

Reverse Curls – 3 sets x 15

Shrugs (Dumbbell or Barbell) – 4 sets x 20

Finisher:

Band Rows AMRAP (as many reps as possible) – 3 rounds

Day 6 – Legs (Endurance & Hypertrophy)

Target: Burn out and develop muscle with high-rep work and little rest

Goblet Squats – 4 sets x 15

Walking Lunges – 4 sets x 20 steps

Glute Bridges / Hip Thrusts – 4 sets x 12

Leg Extensions + Hamstring Curls Superset – 4 sets x 20

Standing Calf Raise Dropset – 3 sets x 30 → 20 → 10 reps

Finisher:

Bodyweight Jump Squats – 3 sets to failure

Wall Sit Hold – 3 rounds x max time

3. Recovery & Mobility Protocols

Recovery is where growth happens — not during the workout itself. A program as intense as Train to Dominate demands active recovery strategies to prevent injury, support muscle growth, and enhance long-term sustainability.

Daily Recovery Protocols

Post-Workout Static Stretching (10 minutes)

-Chest & Shoulder Opener

-Hamstring Stretch

-Hip Flexor Stretch

-Lat Stretch (bar hang or wall-assisted)

Foam Rolling (3–4x per week)

Focus on:

-Quads

-IT Band

-Upper back/traps

-Glutes

Sleep: 7.5–9 hours nightly

Your body recharges hormones such as testosterone and growth hormone on deep sleep. No protein shake or pre-workout can do that for you.

Hydration: At least 3–4 liters per day

Most crucial when training hard and profusely sweating. Include electrolytes on leg days or fasted morning cardio.

Mobility Days (Sunday or Rest Days)

-20–30 mins yoga, dynamic movement drills, breathing exercises

-Hip mobility, T-spine rotation, ankle flexibility: Focus

-Tools: resistance bands, lacrosse ball, yoga block

4. Nutrition Guidelines

Your outcome is as much dependent on the kitchen as the gym. This program is geared for muscle gain and body recomposition — but can be modified for fat loss as well.

Macronutrient Targets (Muscle Gain Focus)

Protein: 1 g per lb of body weight (e.g., 180 g for 180 lb person)

Carbohydrates: 2–2.5 g per lb (for energy, recovery, and glycogen)

Fats: 0.3–0.4 g per lb

Calories: ~15–18x body weight (maintenance or excess depending on goal)

Meal Timing

Pre-Workout (60–90 mins prior)

-Complex carbs + lean protein

-Example: Oats + whey protein + banana

Post-Workout (30–60 min window)

-Fast-digesting carbs + protein

-Example: Rice + chicken breast + vegetables

Optional: Whey + fruit smoothie in case of low appetite

Intra-Workout (Optional)

-BCAAs or EAA blend, electrolytes, and 10–20 g fast carbs (if training > 60 min)

Sample Daily Meal Plan (Muscle Gain)

Breakfast: Oats, eggs, berries, peanut butter

Snack: Almonds, honey, Greek yogurt

Lunch: Grilled chicken, olive oil drizzle, rice, broccoli

Pre-Workout: Turkey sandwich + banana

Post-Workout: White rice, lean beef, whey shake

Dinner: Sweet potato, asparagus, salmon

Before Bed: Cottage cheese or casein shake

Note: For fat loss, reduce carbs a bit and add more non-starchy veggies. Protein stays the same.

5. Progress Tracking & Deloading

Tracking Your Gains

Utilize a logbook, app, or spreadsheet to track:

-Exercises

-Sets, reps, and weight

-RPE (Rate of Perceived Exertion, 1–10 scale)

-Weekly strength progress goals

Monitor measurements (chest, arms, waist, thighs) and photos every 4 weeks.

Deload Week (Every 6th Week)

A deload is not slacking — it's planned recovery. It avoids burnout and injuries and lets your nervous system reboot.

Deload Options:

-Halve volume (e.g., 3 sets instead of 6)

-Drop weight to 50–60% of your regular working sets

-Prioritize mobility, impeccable form, and light cardio

Sample Deload Plan (Push Day):

-Incline DB Press – 3 sets x 8 (light)

-Cable Flys – 3 sets x 15

-Overhead DB Press – 2 sets x 10

-Rope Triceps – 2 sets x 20

Utilize deloads as proactive measures, not reactive ones.

6. Tips to Maximize Results

Master Form First

Sacrifice numbers for technique. Clean execution leads to efficiency and injury prevention.

Track Every Set

Progression = development. If you're not adding reps or load on a weekly basis (even minor), you're holding, not growing.

Feed Hard Days Appropriately

Push and leg days are demanding — inadequate fueling will ruin recovery and strength adaptations.

Don't Skip Recovery

6 days of training only works if you're on top of mobility, sleep, and fueling.

Stay Mentally Focused

Every set, particularly the last few reps, is where development occurs. Get your head in the game.

Use Tools Wisely

-Heavy compound lift lifting belt

-Pressing volume wrist wraps

-Heavy pulls, but not always — train your grip too, straps

❓ FAQs

Q: Can beginners do this program?

A: It's optimal for intermediate and advanced lifters. Beginners should begin with a 3–4 day upper/lower split or simple PPL before attempting this intensity.

Q: Can I run this in a calorie deficit?

A: Yes, but it will be more difficult to recover. Try cutting some volume and add more protein.

Q: What happens if I miss a day?

A: Move the next training day up. Don't double up unless you're accustomed to it. Consistency beats perfection.

Q: Can I train core on its own?

A: Yes — tack it on 2–3 times per week after workout or Sunday recovery day. Prioritize anti-rotation and weighted exercises.

Conclusion: Push Pull Legs Workout

The Push Pull Legs: Train to Dominate program isn’t just a workout split — it’s a full-spectrum approach to building a powerful, athletic, and resilient body. It’s rooted in the time-tested push/pull/legs framework but enhanced with intelligent structure, performance-based progression, and real-world results.

By following this system consistently, you’ll build:

-A chiseled, muscular physique with balanced development

-Explosive strength in compound lifts

-Elite work capacity from structured volume and conditioning

-A bulletproof mindset that thrives under intensity

This isn’t a short-term fix or trendy plan — it’s a battle-tested blueprint to dominate your training for the long haul. But results don’t come automatically. You’ll need to bring discipline, effort, and accountability every single session.

Remember:

-Track your progress weekly

-Prioritize recovery and mobility

-Adapt the plan to your lifestyle, but don’t soften it

-Stay consistent — results compound over time

Whether you're conditioning yourself to become stronger, more attractive, or just plain unstoppable, this program will get you there. 

You have the map. Now it's time for you to do the work and Train to Dominate. 

Let's get going — the iron doesn't lift itself.