Powerlifting Meets Near Me (Biggest List, Daily Updates)Īrnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder.Best Protein Powders Without Heavy Metals.Best Protein Powders Without Artificial Sweeteners.Have feedback or a feature request? Let me know on this easy Google Form. If you know you have certain weaknesses in your main lifts that need working on or want to develop lagging body parts, check out the above. Lunges ( Related: split squat vs lunge)Īgain, the programs you find here will have many of these pre-selected, but don’t be afraid to change it up! PPLs are popular for their flexibility and versatility.Glute bridges ( Related: glute bridges vs hip thrusts).Hamstring curls ( Related: lying leg curls vs seated leg curls).Hammer curls ( Related: Hammer curls vs bicep curls)įor even more ideas, check out our list of the best barbell pull exercises.Barbell row ( Related: Pendlay row vs barbell row).Deadlifts (conventional, sumo, stiff legged, Romanian, deficit, Dimel deadlifts).Rope pushdown, skull crushers, overhead tricep extension.Dumbbell press (flat, incline, decline).Below are some PPL example exercises you may want to consider swapping into one of the routines you find here. While all of the spreadsheets below contain pre-written exercise movements for you, you may want to customize the program to your own individual areas for improvement. Related: GZCL Program Collection, GZCLP Program Spreadsheets PHUL Template 2019 | Blood God PPL Workout Split Spreadsheetīlood Good is a lesser known push pull legs split workout that looks absolutely brutal.īlood God PPL GZCL 6 Day PPL Workout Split Spreadsheet This is a Push Pull Legs split version of PHUL, which originally was a 4 day upper lower split. NSuns 5/3/1 LP PPL with BBB | PHUL 6 Day PPL Workout Split Spreadsheet Related: nSuns Spreadsheets (many versions) Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)Īfter you customize one of the spreadsheets below to your liking, you can select: File –> Download –> PDF to save as a PDF file to print out later.These programs are often used to stimulate hypertrophy, though mixing heavy days with lighter days appropriately can also help achieve significant strength gains as well. This lets an athlete train with greater frequency while still allowing for adequate recovery. overhead press, bench press, dumbbell press, etc.) together in a single training session, it allows for those muscles to recover while pull movements are trained the next day. This workout split allows for recovery from a certain set of movements while still training other movements.įor example, by grouping push movements (e.g. Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days. 12 Frequently Asked Questions about PPL Workout RoutinesĪ PPL split is a method for organizing resistance training based on the type of exercise movements.10 GZCL 6 Day PPL Workout Split Spreadsheet.
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