The Push Pull Legs Arms Workout: A Comprehensive Full-Body Routine

 

Are you looking for a comprehensive full-body workout that targets all major muscle groups? Look no further than the push-pull legs-arms (PPLA) workout. This routine is easy to follow and can be done at home or at the gym with minimal equipment.

What is the PPLA Workout?

The PPLA workout is a workout plan that divides the body into four different categories: pushing muscles, pulling muscles, leg muscles, and arm muscles. The pushing muscles include the chest, shoulders, and triceps, the pulling muscles include the back, biceps, and forearms, the leg muscles include the quads, hamstrings, and calves, and the arm muscles include the biceps and triceps.

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, on day three you would work out your legs, and on day four you would work out your biceps and triceps. This is then repeated for the next three days, before taking a rest day.

Benefits of the PPLA Workout

The PPLA 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 flexibility: By targeting your legs each day, you can improve your flexibility and reduce your risk of injury.
• Easy to follow: This routine is easy to follow and requires minimal equipment, making it accessible for people of all fitness levels.

Exercises for the PPLA Workout

Here are some exercises you can use to target each muscle group in the PPLA workout:

Pushing Exercises:

• Push-ups
• Dips
• Handstand push-ups

Pulling Exercises:

• Pull-ups
• Chin-ups
• Inverted rows

Leg Exercises:

• Squats
• Lunges
• Calf raises

Arm Exercises:

• Bicep Curls
• Tricep Dips
• Hammer Curls

PPLA Workout Routine

Day 1: Pushing Exercises

• 3 sets of 10 reps of push-ups
• 3 sets of 10 reps of dips
• 3 sets of 10 reps of handstand push-ups

Day 2: Pulling Exercises

• 3 sets of 10 reps of pull-ups
• 3 sets of 10 reps of chin-ups
• 3 sets of 10 reps of inverted rows

Day 3: Leg Exercises

• 3 sets of 10 reps of squats
• 3 sets of 10 reps of lunges
• 3 sets of 10 reps of calf raise

Day 4: Arm Exercises

• 3 sets of 10 reps of bicep curls
• 3 sets of 10 reps of tricep dips
• 3 sets of 10 reps of hammer curls

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