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The document outlines a 6-day Push Pull Legs (PPL) workout plan, detailing exercises for each day focused on different muscle groups: Push (chest, shoulders, triceps), Pull (back, biceps, rear delts), and Legs (quads, hamstrings, calves). Each workout includes specific exercises with recommended sets and repetitions, along with variations for the second round of push, pull, and leg days. Day 7 is designated as a rest day for recovery.

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421 views2 pages

جدول تمارين

The document outlines a 6-day Push Pull Legs (PPL) workout plan, detailing exercises for each day focused on different muscle groups: Push (chest, shoulders, triceps), Pull (back, biceps, rear delts), and Legs (quads, hamstrings, calves). Each workout includes specific exercises with recommended sets and repetitions, along with variations for the second round of push, pull, and leg days. Day 7 is designated as a rest day for recovery.

Uploaded by

t67nbgq5b6
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Push Pull Legs (PPL) Workout Plan - 6 Days

Day 1 - Push (Chest, Shoulders, Triceps)


- Bench Press - 4 sets x 8-10 reps
- Incline Dumbbell Press - 3 sets x 10-12 reps
- Overhead Shoulder Press - 3 sets x 8-10 reps
- Lateral Raises - 3 sets x 12-15 reps
- Triceps Pushdowns (or Dips) - 3 sets x 10-12 reps
- Overhead Triceps Extension - 3 sets x 10-12 reps

Day 2 - Pull (Back, Biceps, Rear Delts)


- Deadlift (optional for beginners) - 3 sets x 5-6 reps
- Pull-Ups or Lat Pulldown - 4 sets x 8-10 reps
- Barbell or Cable Row - 3 sets x 10-12 reps
- Face Pulls - 3 sets x 12-15 reps
- Barbell or Dumbbell Curl - 3 sets x 10-12 reps
- Hammer Curl - 3 sets x 10-12 reps

Day 3 - Legs (Quads, Hamstrings, Calves)


- Squat - 4 sets x 8-10 reps
- Leg Press - 3 sets x 10-12 reps
- Romanian Deadlift - 3 sets x 10 reps
- Leg Curl (machine) - 3 sets x 12 reps
- Calf Raises - 4 sets x 15-20 reps

Day 4 - Push (Variation)


- Dumbbell Bench Press - 4 sets x 10 reps
- Incline Machine Press - 3 sets x 12 reps
- Arnold Press - 3 sets x 10 reps
- Lateral Raises (Drop Set) - 3 sets x 15 reps
- Skull Crushers - 3 sets x 10-12 reps
- Rope Pushdowns - 3 sets x 12 reps
Day 5 - Pull (Variation)
- Barbell Rows - 4 sets x 8 reps
- Seated Cable Row - 3 sets x 10 reps
- Rear Delt Fly - 3 sets x 12 reps
- Dumbbell Curl - 3 sets x 12 reps
- Concentration Curl - 3 sets x 10 reps
- Shrugs - 3 sets x 15 reps

Day 6 - Legs (Variation)


- Front Squat or Goblet Squat - 4 sets x 10 reps
- Bulgarian Split Squat - 3 sets x 10 reps each leg
- Leg Extensions - 3 sets x 12 reps
- Hamstring Curl - 3 sets x 12 reps
- Standing Calf Raise - 4 sets x 15-20 reps

Day 7 - Rest
- Full rest day - focus on recovery, sleep, and nutrition

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