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Push Days (Chest, Shoulders, Triceps):
Focus on pressing and shoulder-dominant movements — such as bench press, overhead press, dips, and triceps pushdowns. Builds upper body pushing power and chest definition.
Pull Days (Back, Biceps):
Emphasize pulling movements like deadlifts, pull-ups, rows, and curls. Develops a thicker back and stronger arms.
Leg Day:
Targets the lower body with squats, lunges, leg press, and hamstring curls. Enhances strength, balance, and athleticism.
Frequency: Each muscle group trained twice every 7–8 days (great for growth).
Flexibility: Can be done 5–6 days per week depending on recovery.
Balance: Equal focus on push/pull strength and lower body power.
Goal Adaptability: Easily adjusted for bulking, cutting, or recomposition.
The 5-day PPL split is one of the most time-efficient, adaptable, and well-rounded routines — ideal for intermediate to advanced lifters who want to build muscle, maintain balance, and train with purpose.
Push Days (Chest, Shoulders, Triceps):
Focus on pressing and shoulder-dominant movements — such as bench press, overhead press, dips, and triceps pushdowns. Builds upper body pushing power and chest definition.
Pull Days (Back, Biceps):
Emphasize pulling movements like deadlifts, pull-ups, rows, and curls. Develops a thicker back and stronger arms.
Leg Day:
Targets the lower body with squats, lunges, leg press, and hamstring curls. Enhances strength, balance, and athleticism.
Frequency: Each muscle group trained twice every 7–8 days (great for growth).
Flexibility: Can be done 5–6 days per week depending on recovery.
Balance: Equal focus on push/pull strength and lower body power.
Goal Adaptability: Easily adjusted for bulking, cutting, or recomposition.
The 5-day PPL split is one of the most time-efficient, adaptable, and well-rounded routines — ideal for intermediate to advanced lifters who want to build muscle, maintain balance, and train with purpose.