PPL Workout Split

Push Day

Push day focuses on muscles you push with. These include the chest muscle groups, triceps, and shoulders. Generally, you want to select 2-3 lifts that target each of these muscle groups to have a complete chest day. The amount of lifts, types of lifts, and sets and reps vary by individual and by goal, so there is no "perfect chest day". In order to create your PPL, it is a good idea to identify your goals as well as body type, as these will affect what lifts you decide to do. View the table below for a sample push day! Remember, no workout is perfect and each individual should do their own research to tailor the workout to their needs.

Chest

Some common chest lifts you can use to build your split are barbell bench, dumbell bench, chest flies, dips, and pushups. These are all excellent beginner lifts to master. As you become more comfortable, you can begin to mix in variations of these lifts. For example, you can do flat, incline, or decline bench. These different angles allow different muscles of the chest to be focused. There are simply too many lifts and variations to discuss here, so start with the basics and expand as you get comfortable. Check out the video below for proper benchpress form.

Triceps

Triceps are the three muscles on the back of the arm, and actually make up the majority of the arm. If you want big arms, hit triceps! Some common tricep lifts include tricep pushdown, skull crushers, dips, and overhead tricep extension. Again, there are many more that would take too long discuss. The triceps are a major factor in push exercises, especially bench press. So if you want a strong bench, you must hit both chest and triceps equally.

Shoulders

Shoulders are a often neglected muscle group, but can make a huge difference if they are hit regularly. Some common shoulder lifts include dumbbell lateral raises, overhead press, and shrugs. Again, there are many variations and different lifts to master.