Take your physique and performance to the next level with this Advanced PPL Training Plan, designed for serious lifters. This guide includes high-volume workouts, progressive overload strategies, and essential pre- and post-workout stretching to maximize gains and prevent injuries.
What is a Push-Pull-Legs (PPL) Split?
The Push-Pull-Legs split is one of the most effective training systems for advanced athletes. It divides workouts into:
- Push Day – Chest, shoulders, triceps
- Pull Day – Back, biceps
- Leg Day – Quads, hamstrings, glutes, calves
Why It Works
- High training frequency (2x per week per muscle group)
- Better recovery management
- Allows heavy + hypertrophy work combination
Weekly Training Structure
- Day 1: Push (Heavy)
- Day 2: Pull (Heavy)
- Day 3: Legs (Heavy)
- Day 4: Rest / Active Recovery
- Day 5: Push (Hypertrophy)
- Day 6: Pull (Hypertrophy)
- Day 7: Legs (Hypertrophy)
Before Workout Stretching (Dynamic Warm-Up)
Do this BEFORE every workout (5–10 minutes)
1. Arm Circles (Push/Pull Days)
- 20 reps forward + 20 backward
2. Leg Swings (Leg Day)
- 15 reps each leg (front & side)
3. World’s Greatest Stretch
- 8 reps each side
4. Hip Circles
- 15 reps each direction
5. Light Cardio
- 3–5 minutes (treadmill, skipping, cycling)
Purpose: Increase blood flow, activate muscles, reduce injury risk
PUSH DAY
Heavy Push (Day 1)
- Barbell Bench Press – 5×5
- Overhead Press – 4×6
- Incline Dumbbell Press – 4×8
- Weighted Dips – 3×8–10
- Lateral Raises – 4×12–15
- Skull Crushers – 3×10–12
Hypertrophy Push (Day 5)
- Incline Barbell Press – 4×10
- Machine Chest Press – 4×12
- Arnold Press – 3×10–12
- Cable Flys – 3×15
- Triceps Rope Pushdown – 4×12–15
PULL DAY
Heavy Pull (Day 2)
- Deadlifts – 5×5
- Weighted Pull-Ups – 4×6–8
- Barbell Rows – 4×8
- Face Pulls – 3×12–15
- Barbell Curls – 3×10
Hypertrophy Pull (Day 6)
- Lat Pulldown – 4×10–12
- Seated Cable Row – 4×12
- Dumbbell Rows – 3×12
- Rear Delt Flys – 3×15
- Hammer Curls – 3×12
LEG DAY
Heavy Legs (Day 3)
- Barbell Squats – 5×5
- Romanian Deadlifts – 4×8
- Leg Press – 4×10
- Walking Lunges – 3×12 each leg
- Standing Calf Raises – 5×15
Hypertrophy Legs (Day 7)
- Hack Squat / Front Squat – 4×10
- Leg Extensions – 4×15
- Hamstring Curls – 4×12–15
- Bulgarian Split Squats – 3×12
- Seated Calf Raises – 5×15–20
After Workout Stretching (Static Cooldown)
Do this AFTER every workout (5–10 minutes)
1. Chest Stretch (Push Days)
- Hold 20–30 sec
2. Lat Stretch (Pull Days)
- Hold 20–30 sec
3. Hamstring Stretch (Leg Day)
- Hold 30 sec
4. Quad Stretch
- Hold 20–30 sec
5. Child’s Pose
- Hold 30–60 sec
Purpose: Improve flexibility, reduce soreness, speed recovery
Advanced Training Tips
- Progressive Overload: Increase weight or reps weekly
- Train Close to Failure: 1–2 reps in reserve (RIR)
- Deload Every 6–8 Weeks
- Rest Time:
- Heavy lifts → 2–3 min
- Hypertrophy → 60–90 sec
Final Thoughts
This Advanced PPL Training Plan is built for serious lifters aiming for strength, size, and athletic performance. Combined with proper stretching, it ensures maximum gains with minimal injury risk.
Stay consistent, track your progress, and train like a warrior.