Athlean-X Push Pull Legs Workout: A Comprehensive and Challenging Routine

 Athlean-X Push Pull Legs Workout: A Comprehensive and Challenging Routine Are you looking for a comprehensive and challenging workout routine that targets all major muscle groups? Look no further than the Athlean-X push-pull legs (PPL) workout. This routine is designed by Jeff Cavaliere, a renowned physical therapist, strength coach, and personal trainer, and is known for its effectiveness in building a strong and athletic body.

What is the Athlean-X Push Pull Legs Workout?

The Athlean-X PPL workout is a workout plan that divides the body into three different categories: pushing muscles, pulling muscles, and leg muscles. The pushing muscles include the chest, shoulders, and triceps, the pulling muscles include the back, biceps, and forearms, and the leg muscles include the quads, hamstrings, and calves.

Each workout day is dedicated to one of these muscle groups. So, for example, on day one you would work out your chest, shoulders, and triceps, on day two you would work out your back, biceps, and forearms, and on day three you would work out your legs. This is then repeated for the next three days, before taking a rest day.

Benefits of the Athlean-X Push Pull Legs Workout

The Athlean-X PPL workout has many benefits, including:

• Targeting all major muscle groups: This routine targets all major muscle groups in the body, ensuring that no muscle group is left untrained.

• Increased muscle activation: By targeting specific muscle groups each day, you can increase muscle activation and promote muscle growth.

• Improved balance and symmetry: By training all muscle groups, you can improve your balance and symmetry, making your body look more proportionate.

• Greater athleticism: The Athlean-X PPL workout is designed to build an athletic body, which means that it focuses on functional movements that are used in everyday life and sports.

• Challenging workout: The Athlean-X PPL workout is designed to be challenging and pushes you to your limits, which helps in promoting muscle growth and fat loss.

Exercises for the Athlean-X Push Pull Legs Workout

Here are some exercises that you can use to target each muscle group in the Athlean-X PPL workout:

Pushing Exercises:

• Barbell bench press
• Dumbbell shoulder press
• Close-grip bench press

Pulling Exercises:

• Pull-ups
• Barbell rows
• Dumbbell rows

Leg Exercises:

• Barbell squats
• Deadlifts
• Lunges

Athlean-X Push Pull Legs Workout Routine

Day 1: Pushing Exercises

• 3 sets of 8-12 reps of barbell bench press
• 3 sets of 8-12 reps of dumbbell shoulder press
• 3 sets of 8-12 reps of close-grip bench press

Day 2: Pulling Exercises

• 3 sets of 8-12 reps of pull-ups
• 3 sets of 8-12 reps of barbell rows
• 3 sets of 8-12 reps of dumbbell rows

Day 3: Leg Exercises

• 3 sets of 8-12 reps of barbell squats
• 3 sets of 8-12 reps of deadlifts
• 3 sets of 8-12 reps of lunges

Repeat this routine for the next three days and take a rest day on the seventh day.

It's important to note that the above workout routine is just a sample and should be adjusted to suit your fitness level and goals. Also, it's important to use proper form and gradually increase the weight or reps as you get stronger.

Additionally, it's important to incorporate cardio exercises into your routine and also make sure you're getting enough protein to aid muscle recovery and growth and enough sleep.

In conclusion, the Athlean-X PPL workout is a comprehensive and challenging routine that targets all major muscle groups and promotes muscle growth and balance. It is designed to build an athletic body and is challenging enough to push you to your limits. To get the most out of this workout, make sure to use proper form, gradually increase the weight or reps as you get stronger, and incorporate cardio exercises and proper nutrition and rest.