Hi, welcome to my Push Pull Legs (PPL) Workout Program. I created this routine because I know exactly what it's like to be a teen trying to build muscle and get stronger. If you're ready to bulk up and grow muscle, this program is made just for you.
Why Choose the PPL Workout Program?
The PPL Workout Program is simple but super effective, hitting your entire body in just three days a week. It's perfect if you're new to working out and want to put your energy into getting bigger, leaner, and stronger.
Push Day: Focuses on exercises that work your chest, shoulders, and triceps.
Pull Day: Targets your back, biceps, and forearms.
Leg Day: Concentrates on your quads, hamstrings, glutes, and calves.
This program is a great starting point for any teenager serious about transforming their body. It gives you a balanced way to build muscle and strength, making sure you get the most out of your time at the gym.
Push
Exercise | Sets | Reps |
Incline Smith Machine | 3 | 8 |
Dumbell Press | 2 | 10 |
Cable Fly’s | 3 | 12 |
Shoulder Press | 2 | 6 |
Lateral Raises | 3 | 12 |
Straight Bar Push Down | 3 | 8 |
Skull Crushers | 2 | 12 |
Pull
Exercise | Sets | Reps |
Lat Pulldown | 3 | 10 |
Cable Rows | 3 | 10 |
Lat Pullovers | 2 | 15 |
Row Machine | 2 | 8 |
Face Pulls | 3 | 12 |
Dumbbell Curls | 3 | 12 |
Hammer Curls | 3 | 10 |
Legs
Exercise | Sets | Reps |
Hack Squats | 3 | 8 |
Leg Extensions | 3 | 12 |
Leg Curl | 3 | 10 |
Leg Press | 3 | 6 |
Dumbell Lunges | 3 | 15 |
I train 3 days in a row and then take a rest day, beginners should take a day off between each workout to focus on recovery and preparing for the next training session.
Remember, to truly maximise your results, it's crucial to eat well and get the rest your body needs. Proper nutrition fuels your workouts and aids in muscle recovery, while adequate sleep helps your muscles grow and repair.
Stay consistent, stay dedicated, and you'll see amazing progress.
See you in a bit!
How long to work out to get more fitter