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Elliot BurtonElliot Burton
/Push Pull Legs
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Push Pull Legs

4 weeks

4 week gym based training plan following a push, pull, legs split. For intermediate to advanced lifters. Be sure to tag #levelupebf over on instagram with progress pics and updates, and keep sharing your journey over on the ... more

Build muscle
Lean muscle
Shred fat
Strength
Coaching
6-pack
Conditioning

Workouts (24)

W1/D1 Push
4.8
61
W1/D2 Pull
4.8
31
W1/D3 Legs
4.9
29
W1/D4 Push
4.8
12
W1/D5 Pull
4.8
14
W1/D6 Legs
4.8
13
W2/D1 Push
4.9
10

FAQ

What is PPL?
PPL stands for push, pull and legs. This is the structure for this training plan. Push meaning pushing movements, which mainly focus on your shoulders, chest and triceps, the ‘pull’ meaning pulling movements involving mainly back and biceps and legs meaning legs.
How to schedule the program into a week?
This programme is set over 6 days with 1 days rest. You can take your rest day whenever you would like during the week. I would always suggest having a rest day if you are feeling overly tired / sore. It’s important to listen to your body.
What do I need to participate in this program?
This is a gym based training programme. If your gym does not have the right equipment you can normally do a similar exercise to replace it. (For example if you don’t have a smith machine, use a barbell. No EZ bar, use a regular straight barbell, don’t have a back squat machine, do dumbbell or barbell squats or use the smith machine)
How to get the best outcome of the program?
Take note of how much you are lifting each session and try increase your weights every 2-3 weeks. Set yourself specific goals (I.e to bench or squat X amount). The last rep of each set should feel hard to complete. If you find it too easy you need to increase your weight.
What are the goals of the program?
To increase lean muscle mass & strength.
Who are these workouts for (skill-level)?
I’d encourage everyone to give these workouts a go. Using the demonstration videos and form tips you should be able to understand how to complete each exercise correctly and safely. If you are newer to the gym I would suggest starting with lighter weights and focusing on perfecting your form before moving on to heavier lifts.

FAQ

What is PPL?
PPL stands for push, pull and legs. This is the structure for this training plan. Push meaning pushing movements, which mainly focus on your shoulders, chest and triceps, the ‘pull’ meaning pulling movements involving mainly back and biceps and legs meaning legs.
How to schedule the program into a week?
This programme is set over 6 days with 1 days rest. You can take your rest day whenever you would like during the week. I would always suggest having a rest day if you are feeling overly tired / sore. It’s important to listen to your body.
What do I need to participate in this program?
This is a gym based training programme. If your gym does not have the right equipment you can normally do a similar exercise to replace it. (For example if you don’t have a smith machine, use a barbell. No EZ bar, use a regular straight barbell, don’t have a back squat machine, do dumbbell or barbell squats or use the smith machine)
How to get the best outcome of the program?
Take note of how much you are lifting each session and try increase your weights every 2-3 weeks. Set yourself specific goals (I.e to bench or squat X amount). The last rep of each set should feel hard to complete. If you find it too easy you need to increase your weight.
What are the goals of the program?
To increase lean muscle mass & strength.
Who are these workouts for (skill-level)?
I’d encourage everyone to give these workouts a go. Using the demonstration videos and form tips you should be able to understand how to complete each exercise correctly and safely. If you are newer to the gym I would suggest starting with lighter weights and focusing on perfecting your form before moving on to heavier lifts.