Scribd
Upload
33K views2 pages

PPL Workout ChatGPT

This 5-day workout routine divides exercises into push, pull, and legs days and includes 3 sets of 8-12 reps for each exercise. Day 1 focuses on push muscles like chest, shoulders, and triceps. Day 2 targets pull muscles like back and biceps. Day 3 works legs. Days 4 and 5 repeat the push and pull exercises. The routine emphasizes gradual weight increases and proper rest and nutrition to support muscle growth and recovery.

Uploaded by

Ivelin Valchev
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
33K views2 pages

PPL Workout ChatGPT

This 5-day workout routine divides exercises into push, pull, and legs days and includes 3 sets of 8-12 reps for each exercise. Day 1 focuses on push muscles like chest, shoulders, and triceps. Day 2 targets pull muscles like back and biceps. Day 3 works legs. Days 4 and 5 repeat the push and pull exercises. The routine emphasizes gradual weight increases and proper rest and nutrition to support muscle growth and recovery.

Uploaded by

Ivelin Valchev
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
You are on page 1/ 2

Here is a 5-day PPL (push, pull, legs) workout routine for hypertrophy:

Day 1 - Push:

1. Barbell bench press - 3 sets x 8-10 reps

2. Incline dumbbell press - 3 sets x 10-12 reps

3. Standing military press - 3 sets x 8-10 reps

4. Cable tricep pushdowns - 3 sets x 12-15 reps

5. Lateral raises - 3 sets x 12-15 reps

6. Overhead tricep extensions - 3 sets x 10-12 reps

Day 2 - Pull:

1. Deadlifts - 3 sets x 8-10 reps

2. Barbell rows - 3 sets x 8-10 reps

3. Lat pulldowns - 3 sets x 10-12 reps

4. Seated cable rows - 3 sets x 10-12 reps

5. Barbell bicep curls - 3 sets x 12-15 reps

6. Hammer curls - 3 sets x 12-15 reps

Day 3 - Legs:

1. Squats - 3 sets x 8-10 reps

2. Leg press - 3 sets x 10-12 reps

3. Romanian deadlifts - 3 sets x 10-12 reps

4. Leg extensions - 3 sets x 12-15 reps

5. Leg curls - 3 sets x 12-15 reps

6. Standing calf raises - 3 sets x 12-15 reps

Day 4 - Push:

1. Incline barbell bench press - 3 sets x 8-10 reps

2. Dumbbell flys - 3 sets x 10-12 reps

3. Seated dumbbell shoulder press - 3 sets x 10-12 reps

4. Dips - 3 sets x 12-15 reps

5. Cable lateral raises - 3 sets x 12-15 reps

6. Skull crushers - 3 sets x 10-12 reps


Day 5 - Pull:

1. Pull-ups - 3 sets x 8-10 reps

2. T-bar rows - 3 sets x 8-10 reps

3. Cable seated rows - 3 sets x 10-12 reps

4. Close-grip pulldowns - 3 sets x 12-15 reps

5. Preacher curls - 3 sets x 12-15 reps

6. Concentration curls - 3 sets x 12-15 reps

Make sure to rest for at least 1-2 minutes between each set and to gradually increase the weight you
are lifting over time. Additionally, remember to fuel your body with enough protein and carbohydrates
to support muscle growth and recovery

You might also like