3 Most Advance Push Pull Leg Workout PDF Download
Hey Fitness Freaks! Well-come to the page, this page is going to be about the most advance push, pull, and legs workout schedules ever. I am going to provide you here a digital copy of PPL Workout schedule which you can download from here, this advance push pull legs workout PDF download allow you to do a hassle-free workout without wasting time on shuffling on Google or other apps just download your ppl schedule PDF and start your workout.
Mainly this advance schedule is divided in 3 part which you can follow back-to-back in three parts from day 1 to day 12 and then repeat. For example, in the start of your routine, you will do 3 days workout of part 1 PPL routine then 1 active rest and recovery day then next 3 days you will perform part 2 and then again, an active rest and recovery day or after that next 3 days you will do part 3 and then a rest day then repeat the same routine for entire 3 month of course.
From here you can easily download you push pull leg workout schedule PDF, I also providing the text format for better understanding.
Push Pull Legs Workout Routine Part 1
Day 1: Monday
Push Day (Chest, Shoulders and Triceps Workout)
- Barbell Flat Bench Press: 4 sets x 12,10, 8f and 8f reps (f referred to failure)
- Seated Dumbbell Shoulder Press: 4 sets x 12,10, 8f and 8f reps
- Incline Dumbbell Flyes: 3 sets x 15,12,10f reps
- Parallel Bar Triceps Dips: 3 sets x f, f, f reps (if you can easily able to do 6+ reps so you have to add weight belt to add more intensity in your bar dips)
- Dumbbell Side Lateral Raises: 3 sets x 15, 12,10f+8f reps (the last one 10f+8f is a drop set of 10 fail reps follow by 8 fail reps)
- Triceps Rope Pushdowns: 3 sets x 15, 15, 12f reps
Day 2: Tuesday
Pull Day (Back and Biceps Workout)
- Bent Over Barbell Rows (curl grip): 4 sets x 10, 8, 8, f reps
- Wide Grips Pull-Ups: 3 sets f, f, f reps (if you can easily able to do 6+ reps so you have to add weight belt to add more intensity in your pull-ups)
- V Bar Grip Lat Pulldowns: 4 sets x 12,10,8,8f reps
- T Bar Rows: 3 sets x 12,10,8f reps
- Face Pulls with Rope: 3 sets x 15,15,12f reps
- E-Z Standing Barbell Curl: 4 sets x 12,12,10,8f reps
- Hammer Curls: 3 sets x 12,10,8f reps
Day 3: Wednesday
Legs (Quads, Hamstrings, Gluts and Calves Workout)
- Barbell Squats: 4 sets x 12,10,8,8f reps
- Leg Press: 4 sets x 20,16,12,8f reps
- Leg Extensions: 3 sets x 15,15,12f reps
- Seated Leg Curls: 4 sets x 20,20,16,12f reps
- Barbell Romanian Deadlifts: 3 sets x 12,10,8f reps
- Standing Calves Raises: 4 sets x 25,25,20f,20f reps
Day 4: Thursday Will be your rest or recovery day
Part 1 Push pull legs workout pdf download from here.
Push Pull Legs Workout Routine Part 2
From here you will start your push pull legs workout part 2
Day 5: Friday
Push Day (Chest, Shoulders and Triceps Workout)
- Smith machine Incline Bench Press: 4 sets x 12,10,10f,8f reps
- Weighted Parallel Bar Chest Dips: 3 sets x f, f, f reps
- Cable Cross Over: 3 Sets x 15,12,10f
- Overhead Smith Machine Barbell Press: 4 sets x 12,10,8f,8f reps
- Both Arm Cable Side Lateral Raises: 3 sets x 15,12,10f+8f reps (the last one 10f+8f is a drop set of 10 fail reps follow by 8 fail reps)
- Close-Grip Bench Press: 4 sets x 20(with light weight), 12,10,8f reps
- Triceps Kickbacks (with dumbbells): 3 sets x 15,12,10f reps
Day 6: Saturday
Pull Day (Back and Biceps Workout)
- Conventional Deadlifts: 4 sets x 12,10,8,6f reps
- Weighted Pull-Ups: 4 sets x f, f, f, f reps (try to do 5+ reps in each set)
- Barbell Bent Over Rows Chest Supported (over hand Grip): 3 sets x 10, 10, 8f reps (for chest support you can use t bar machine or incline bench for better control)
- Rear Dumbbell fly or Reverse Pec Dec Fly: 3 sets x 15, 15,12f reps
- Seated Alternative dumbbell Curl: 3 sets x 12,10,8f reps
- Dumbbell Preacher Curl or One Arm Cable Preacher Curl: 3 sets x 15,12,10f reps
Day 7: Sunday
Legs (Quads, Hamstrings, Gluts and Calves Workout)
- Smith Machine Front Squats: 4 sets x 12,10,8,6f reps
- Bulgarian Split Squats: 3 sets x 12,10,8f reps each leg
- Leg Press (feet high and close): 3 sets x 20,16,12f reps
- Seated Leg Curls: 3 sets x 20,16,12f, reps
- Dumbbell Sumo Squats: 4 sets x 15,12,10f,8f reps
- Hip Thrust: 4 sets x 15, 12, 10, 10f reps
- Donkey Calves Raises: 4 sets x 20f all reps
Day 8: Monday Will be your rest or recovery day
Part 2 Push Pull Legs workout pdf download from here.
Push Pull Legs Workout Routine Part 3
From here you will start your push pull legs workout part 3
Day 9: Tuesday
Push Day (Chest, Shoulders and Triceps Workout)
- Flat Bench dumbbell Press superset with Pec Dec Fly: 3 sets x 12,10, and 8f reps
- Incline Dumbbell Hammer Press: 3 sets x 12,10, and 8f reps
- Decline Weighted Push Ups: 3 sets x 10f, 10f, 10f reps
- Dumbbell Side Lateral Raises superset with Front Plate Lateral: 3 sets x 15, 12 and 10f reps
- Overhead Smith Machine Barbell Super (one reps front and one rep behind neck) Press: 3 sets x 16 (8 front 8 back press) ,12, 10f reps
- Triceps Straight Bar Pushdowns: 4 sets x 15, 15, 12f reps
- Bent Over Rope Extension superset with Dip Behind Hips: 3 sets x 12,10,8f reps
Day 10: Wednesday
Pull Day (Back and Biceps Workout)
- Super (one reps front Lat pull down one rep behind neck Lat pull down) Lat Pull Down: 4 sets x 16, 14, 12, 10f reps
- Close Grips Weighted Pull-Ups: 3 sets f, f, f reps (if you can easily able to do 6+ reps so you have to add more weight to add more intensity in your pull-ups)
- Low Inclined Dumbbell Pullover: 4 sets x 12,10,8,8f reps
- Bent over Rear Dumbbell Flies super set with reverse Pec Dec Flies: 3 sets x 12,10,8f reps
- Smith machine Shrugs: 3 sets x 15,15,12f reps
- Standing Cable Drag Curl superset with Reverse cable Curl: 4 sets x 12,12,10,8f reps
- Dumbbells Concentration Curl: 3 sets x 12,10,8f reps
Day 11: Thursday
Legs (Quads, Hamstrings, Gluts and Calves Workout)
- Barbells Walking Lunges 3 sets total 100 reps (40,30,30) including both legs
- Hack Squats superset with Wall Sit: 3 sets x 12,10,8f reps
- Toes Leg Press: 4 sets x 16,16,12,8f reps
- Decline Dumbbell Leg Curls: 3 sets x 15,12,10f, reps
- Sumo Deadlift superset with Duck Walk: 4 sets x 15,12,10f,8f reps
- Laying abduction and adductor: 3 sets x 10f all reps
- Toes Walk 3 round of 50 feet
- Standing Calves Raises: 4 sets x 25,25,20f,20f reps
Day 12: Friday Will be your rest or recovery day
Part 3 Push pull legs workout pdf download from here.
For abs training you can add 10 to 15 min abs workout in your rest days.
Note
- Adjust the weight based on your fitness level. Choose weights according to your strength level a weight allows you to perform the desired reps with proper form.
- Do proper warm-up before and Nassery stretching you start your workout.
- Listen to your body and adjust the volume and intensity if needed.
- It’s crucial to incorporate rest days for recovery, so if you feel fatigued or notice any signs of overtraining, consider taking an extra day off or reducing the intensity.
- The intensity is increased by focusing on compound movements and using challenging weights.
- Ensure you are using proper form, especially with heavy lifts like deadlifts and squats.
- Keep rest periods shorter (around 45-60 seconds) to maintain intensity.
- Progressive overload is essential; aim to increase weights or reps over time.
- Listen to your body, and if needed, incorporate a deload week every 4-6 weeks to allow for recovery.
In conclusion, both 3 parts of Advance Push Pull Legs Workout from initial, high-intensity to advance Push-Pull-Legs (PPL) workout routines offer comprehensive and challenging approaches to strength training and muscle development. The advance push pull and legs split allows for effective targeting of specific muscle groups on different days, providing a balanced approach to overall fitness. Remember that individual preferences and responses to training can vary, so feel free to make changes based on your fitness needs and response from your body.