[{"data":1,"prerenderedAt":780},["ShallowReactive",2],{"lexique-en-push-pull-legs-ppl":3,"lexique-all-en":424,"lexique-trans-en-push-pull-legs-ppl":778},{"id":4,"title":5,"body":6,"description":413,"extension":414,"lang":415,"letter":416,"meta":417,"navigation":418,"path":419,"ref":420,"seo":421,"stem":422,"__hash__":423},"lexique/lexique/en/push-pull-legs-ppl.md","Push/Pull/Legs (PPL)",{"type":7,"value":8,"toc":401},"minimark",[9,13,18,30,52,55,58,61,64,69,75,102,107,115,117,121,125,128,134,138,141,148,150,154,221,223,227,282,284,288,343,345,349,354,368,373,384,386,390],[10,11,5],"h1",{"id":12},"pushpulllegs-ppl",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"PPL"," (Push/Pull/Legs) is a training method that divides muscle groups into ",[22,27,28],{},"3 categories based on their function",":",[31,32,33,40,46],"ul",{},[34,35,36,39],"li",{},[22,37,38],{},"Push",": chest, shoulders, triceps",[34,41,42,45],{},[22,43,44],{},"Pull",": back, biceps, traps, rear delts",[34,47,48,51],{},[22,49,50],{},"Legs",": quads, hamstrings, glutes, calves, abs",[19,53,54],{},"It's one of the most popular splits worldwide, especially favored by intermediate and advanced bodybuilders.",[56,57],"blockquote",{},[19,59,60],{},"💡 PPL logic: group muscles that work together (synergists) to optimize recovery and volume per session.",[62,63],"hr",{},[65,66,68],"h3",{"id":67},"who-is-ppl-for","Who is PPL for?",[19,70,71,72,29],{},"PPL is ",[22,73,74],{},"ideal for",[31,76,77,84,90,96],{},[34,78,79,80,83],{},"✅ ",[22,81,82],{},"Intermediate/advanced lifters"," needing more volume",[34,85,79,86,89],{},[22,87,88],{},"Bodybuilders"," seeking maximum hypertrophy",[34,91,79,92,95],{},[22,93,94],{},"Lifters training 5-6x/week"," with good recovery",[34,97,79,98,101],{},[22,99,100],{},"Symmetrical aesthetics"," (each session balances push/pull)",[19,103,104,29],{},[22,105,106],{},"Less suited for",[31,108,109,112],{},[34,110,111],{},"⚠️ Beginners (excessive volume, low frequency per muscle if 3 days)",[34,113,114],{},"⚠️ Lifters limited to 3 sessions/week",[62,116],{},[65,118,120],{"id":119},"the-2-ppl-versions","The 2 PPL versions",[14,122,124],{"id":123},"_6-day-version-ppl-x2","6-day version (PPL x2)",[19,126,127],{},"Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs | Sun: Rest",[19,129,79,130,133],{},[22,131,132],{},"Frequency per muscle: 2x/week"," → optimal for hypertrophy",[14,135,137],{"id":136},"_3-day-version-classic-ppl","3-day version (classic PPL)",[19,139,140],{},"Mon: Push | Wed: Pull | Fri: Legs | Sat-Sun: Rest",[19,142,143,144,147],{},"⚠️ ",[22,145,146],{},"Frequency per muscle: 1x/week"," → suboptimal for muscle gain",[62,149],{},[65,151,153],{"id":152},"sample-push-session","Sample Push session",[155,156,157,170],"table",{},[158,159,160],"thead",{},[161,162,163,167],"tr",{},[164,165,166],"th",{},"Exercise",[164,168,169],{},"Sets × Reps",[171,172,173,182,190,198,206,213],"tbody",{},[161,174,175,179],{},[176,177,178],"td",{},"Bench Press",[176,180,181],{},"4 × 6-8",[161,183,184,187],{},[176,185,186],{},"Overhead Press",[176,188,189],{},"3 × 8-10",[161,191,192,195],{},[176,193,194],{},"Incline Dumbbell Press",[176,196,197],{},"3 × 10-12",[161,199,200,203],{},[176,201,202],{},"Lateral Raises",[176,204,205],{},"3 × 12-15",[161,207,208,211],{},[176,209,210],{},"Cable Triceps",[176,212,205],{},[161,214,215,218],{},[176,216,217],{},"Dips",[176,219,220],{},"3 × max",[62,222],{},[65,224,226],{"id":225},"sample-pull-session","Sample Pull session",[155,228,229,237],{},[158,230,231],{},[161,232,233,235],{},[164,234,166],{},[164,236,169],{},[171,238,239,246,253,260,267,274],{},[161,240,241,244],{},[176,242,243],{},"Pull-ups or Lat Pulldown",[176,245,181],{},[161,247,248,251],{},[176,249,250],{},"Barbell Row",[176,252,189],{},[161,254,255,258],{},[176,256,257],{},"Horizontal Cable Row",[176,259,197],{},[161,261,262,265],{},[176,263,264],{},"Face Pull",[176,266,205],{},[161,268,269,272],{},[176,270,271],{},"Barbell Curl",[176,273,197],{},[161,275,276,279],{},[176,277,278],{},"Hammer Curl",[176,280,281],{},"3 × 12",[62,283],{},[65,285,287],{"id":286},"sample-legs-session","Sample Legs session",[155,289,290,298],{},[158,291,292],{},[161,293,294,296],{},[164,295,166],{},[164,297,169],{},[171,299,300,307,314,321,328,336],{},[161,301,302,305],{},[176,303,304],{},"Squat",[176,306,181],{},[161,308,309,312],{},[176,310,311],{},"Romanian Deadlift",[176,313,189],{},[161,315,316,319],{},[176,317,318],{},"Leg Press",[176,320,197],{},[161,322,323,326],{},[176,324,325],{},"Hamstring Leg Curl",[176,327,205],{},[161,329,330,333],{},[176,331,332],{},"Standing Calf Raises",[176,334,335],{},"4 × 12-15",[161,337,338,341],{},[176,339,340],{},"Abs (plank, crunch)",[176,342,205],{},[62,344],{},[65,346,348],{"id":347},"pros-and-cons","Pros and cons",[19,350,351,29],{},[22,352,353],{},"Pros",[31,355,356,359,362,365],{},[34,357,358],{},"✅ High volume per muscle group",[34,360,361],{},"✅ Separate recovery (push doesn't interfere with pull)",[34,363,364],{},"✅ Variation of attack angles",[34,366,367],{},"✅ Very flexible (3 or 6 days)",[19,369,370,29],{},[22,371,372],{},"Cons",[31,374,375,378,381],{},[34,376,377],{},"⚠️ Requires 6 sessions/week to be optimal",[34,379,380],{},"⚠️ Long sessions (60-90 min)",[34,382,383],{},"⚠️ Missing a session unbalances the schedule",[62,385],{},[65,387,389],{"id":388},"key-takeaways","Key takeaways",[19,391,392,393,396,397,400],{},"PPL is an ",[22,394,395],{},"excellent split for 5-6x/week lifters"," with 2x per muscle frequency. To do it right, commit to 6 days a week. ",[22,398,399],{},"For 3-4 sessions/week, prefer Full Body or Upper/Lower",". High volume, specific focus, hypertrophy results: PPL is unbeatable when well-programmed.",{"title":402,"searchDepth":403,"depth":403,"links":404},"",2,[405,407,408,409,410,411,412],{"id":67,"depth":406,"text":68},3,{"id":119,"depth":406,"text":120},{"id":152,"depth":406,"text":153},{"id":225,"depth":406,"text":226},{"id":286,"depth":406,"text":287},{"id":347,"depth":406,"text":348},{"id":388,"depth":406,"text":389},"The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","md","en","P",{},true,"/lexique/en/push-pull-legs-ppl","push-pull-legs-ppl",{"title":5,"description":413},"lexique/en/push-pull-legs-ppl","EOfBnbrHlgDpSbqhu9E3gbjdpn7XoEPQQe7f_1kdXFw",[425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,678,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750,754,758,762,766,770,774],{"title":426,"description":427,"slug":428},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":430,"description":431,"slug":432},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":434,"description":435,"slug":436},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":438,"description":439,"slug":440},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":442,"description":443,"slug":444},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":446,"description":447,"slug":448},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":450,"description":451,"slug":452},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":454,"description":455,"slug":456},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":458,"description":459,"slug":460},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":462,"description":463,"slug":464},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":466,"description":467,"slug":468},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":470,"description":471,"slug":472},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":474,"description":475,"slug":476},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":478,"description":479,"slug":480},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":482,"description":483,"slug":484},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":486,"description":487,"slug":488},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":490,"description":491,"slug":492},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":494,"description":495,"slug":496},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":498,"description":499,"slug":500},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":502,"description":503,"slug":504},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":506,"description":507,"slug":508},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":510,"description":511,"slug":512},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":514,"description":515,"slug":516},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":518,"description":519,"slug":520},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":522,"description":523,"slug":524},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":526,"description":527,"slug":528},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":530,"description":531,"slug":532},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":534,"description":535,"slug":536},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":538,"description":539,"slug":540},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":542,"description":543,"slug":544},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":546,"description":547,"slug":548},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":550,"description":551,"slug":552},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":554,"description":555,"slug":556},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":558,"description":559,"slug":560},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":562,"description":563,"slug":564},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":566,"description":567,"slug":568},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":570,"description":571,"slug":572},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":574,"description":575,"slug":576},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":578,"description":579,"slug":580},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":582,"description":583,"slug":584},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":586,"description":587,"slug":588},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":590,"description":591,"slug":592},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":594,"description":595,"slug":596},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":598,"description":599,"slug":600},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":602,"description":603,"slug":604},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":606,"description":607,"slug":608},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":610,"description":611,"slug":612},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":614,"description":615,"slug":616},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":618,"description":619,"slug":620},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":622,"description":623,"slug":624},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":626,"description":627,"slug":628},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":630,"description":631,"slug":632},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":634,"description":635,"slug":636},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":638,"description":639,"slug":640},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":642,"description":643,"slug":644},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":646,"description":647,"slug":648},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":650,"description":651,"slug":652},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":654,"description":655,"slug":656},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":658,"description":659,"slug":660},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":662,"description":663,"slug":664},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":666,"description":667,"slug":668},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":670,"description":671,"slug":672},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":674,"description":675,"slug":676},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":5,"description":413,"slug":420},{"title":679,"description":680,"slug":681},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":683,"description":684,"slug":685},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":687,"description":688,"slug":689},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":691,"description":692,"slug":693},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":695,"description":696,"slug":697},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":699,"description":700,"slug":701},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":703,"description":704,"slug":705},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":707,"description":708,"slug":709},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":711,"description":712,"slug":713},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":715,"description":716,"slug":717},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":719,"description":720,"slug":721},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":723,"description":724,"slug":725},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":727,"description":728,"slug":729},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":731,"description":732,"slug":733},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":735,"description":736,"slug":737},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":739,"description":740,"slug":741},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":743,"description":744,"slug":745},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":747,"description":748,"slug":749},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":751,"description":752,"slug":753},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":755,"description":756,"slug":757},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":759,"description":760,"slug":761},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":763,"description":764,"slug":765},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":767,"description":768,"slug":769},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":771,"description":772,"slug":773},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":775,"description":776,"slug":777},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":420,"en":420,"es":420,"fr":779,"it":420,"pt":420},"push-pull-legs",1784214984691]