Push Pull Legs 12 Week Program for Beginners with PDF

Push, Pull, Legs (PPL) is a popular workout program that is designed to help beginners build muscle and strength. The program is structured as a 12-week program, with each week focusing on a different set of exercises that target specific muscle groups.

The program is divided into three main workout days, each focusing on a different area of the body: push, pull, and legs. The push workout focuses on exercises that work the chest, shoulders, and triceps. The pull workout focuses on exercises that work the back, biceps, and forearms. The legs workout focuses on exercises that work the quads, hamstrings, glutes, and calves.

Each workout is designed to be completed in about an hour, and it is recommended that you do each workout twice a week, with at least one day of rest in between. As you progress through the program, the exercises will become more challenging, and you will be asked to increase the weight or reps.

The program is designed to be progressive, meaning that you will start with a lower weight and increase the weight as you get stronger. This will help to ensure that you are challenging your muscles and making progress.

The key to success with the PPL program is consistency. It’s important to stick to the program and complete all of the workouts as prescribed. It’s also important to make sure you are eating enough to support muscle growth and recovery. You should aim to eat a diet that is high in protein, healthy fats, and complex carbohydrates.

Overall, the PPL program is a great way for beginners to build muscle and strength. With its progressive structure, focus on compound exercises, and emphasis on consistency, it is a program that is sure to get you results.

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