{"id":13409,"date":"2023-01-16T15:44:11","date_gmt":"2023-01-16T20:44:11","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13409"},"modified":"2023-01-16T15:44:19","modified_gmt":"2023-01-16T20:44:19","slug":"push-pull-legs-12-week-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/push-pull-legs-12-week-program-with-pdf","title":{"rendered":"Push Pull Legs 12 Week Program for Beginners with PDF"},"content":{"rendered":"\n<p>When I was a beginner, I struggled to gain muscle in the first three months. Because I was told to follow a muscle-group split (training one muscle each day). <\/p>\n\n\n\n<p>It was good for maintaining strength and mass but wasn&#8217;t good enough for putting on muscles and increasing strength.<\/p>\n\n\n\n<p>That&#8217;s why I&#8217;ve researched a lot, explored several studies, and created two routines for myself. One was a full-body workout, and another was a push\/pull\/legs (PPL) split.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/8-week-full-body-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">total body workout routine<\/a> helped me gain strength and endurance but was less effective for muscle gain. <\/p>\n\n\n\n<p>Then I tried the PPL split, which helped me increase strength and mass quicker than the <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" data-type=\"post\" data-id=\"10663\" target=\"_blank\" rel=\"noreferrer noopener\">muscle-group split<\/a> and full body routine.<\/p>\n\n\n\n<p>I thought there could be many beginners who want to develop their physique from lean to muscular. So, I decided to hand out that routine in this article. <\/p>\n\n\n\n<p>I&#8217;ve customized some parts from the original one and created a complete push pull legs 12 week program.<\/p>\n\n\n\n<p>I&#8217;ve also attached a pdf at the bottom of this article so that you can download and keep it handy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Push\/Pull\/Legs Good Routine for Beginners?<\/strong><\/h2>\n\n\n\n<p>The PPL program allows you to divide your workout into three parts: push day, pull day, and leg day.<\/p>\n\n\n\n<p>You&#8217;ll train chest, shoulder, and triceps on push day; back, biceps, and posterior delt on your pull day; and lower body on your legs day. In this way, you focus on each muscle group and train your entire body in an organized manner.<\/p>\n\n\n\n<p>A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\" target=\"_blank\" rel=\"noreferrer noopener\">study <\/a>has also shown that split training is more effective for muscle growth compared to a total body workout plan.<\/p>\n\n\n\n<p>So, overall it is an excellent program to build strength and muscles for beginners.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week PPL Program Overview<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program.jpg\" alt=\"Push Pull Legs 12 Week Program\" class=\"wp-image-13423\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Routine Type<\/td><td>Push, Pull, Legs (PPL)<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Strength and Mass <\/td><\/tr><tr><td>Workout Type<\/td><td>Strength Training at Gym<\/td><\/tr><tr><td>Frequency<\/td><td>3 Days a Week<\/td><\/tr><tr><td>Program Duration<\/td><td>3 Months<\/td><\/tr><tr><td>Daily Session<\/td><td>45-60 Minutes<\/td><\/tr><tr><td>Suitable for<\/td><td>Beginners<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Follow to Follow Next<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-day-push-pull-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day Push\/Pull Workout<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Push Pull Legs 12 Week Program to Build Muscles<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday <\/strong>&#8211; Push Workout<\/li>\n\n\n\n<li><strong>Tuesday<\/strong> &#8211; OFF<\/li>\n\n\n\n<li><strong>Wednesday<\/strong> &#8211; Pull Workout<\/li>\n\n\n\n<li><strong>Thursday<\/strong> &#8211; OFF<\/li>\n\n\n\n<li><strong>Friday<\/strong> &#8211; Legs Workout<\/li>\n\n\n\n<li><strong>Saturday<\/strong> -OFF<\/li>\n\n\n\n<li><strong>Sunday<\/strong> &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<p>It\u2019s best to perform some <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">cardio exercises<\/a> for five minutes at least to get your heart rate up and increase oxygen flow before lifting heavy. For example, you can run on the treadmill, do some bodyweight aerobic exercises, or lift light weights.<\/p>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 1<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/tpCOg3ZKn3w\" target=\"_blank\" rel=\"noreferrer noopener\">Bomber Push-up on Bar<\/a><\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#15_Smith_Machine_Flat_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Smith Machine Bench Press<\/a><\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Dumbbell Overhead Press<\/a><\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raises<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=E-cV_8XCw1o\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Bar Pushdown<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong> <strong> (Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=iVpVk8x-VDQ\" target=\"_blank\" rel=\"noreferrer noopener\">Off Block Deadlift<\/a><\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#1_Lat_Pulldown\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lat Pulldown<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Row<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#4_EZ_Bar_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">EZ Bar Biceps Curl<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=RY_hTH2OBAA\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Pec Deck Fly<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong> <strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#6_Dumbbell_Front_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">DB Front Squat<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Calf Raises<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Plank<\/td><td>30-sec x 2<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 2<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Military Press<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#7_Single-arm_Dumbbell_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Tricep Extension<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=9zkP4Cd_cz0\" target=\"_blank\" rel=\"noreferrer noopener\">Chest Supported Row<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Alternate Dumbbell Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Hack Squat<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Glute Bridge<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a><\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 3<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>10 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Overhead Triceps Extension<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#8_Bent-over_Barbell_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Face Pull<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#1_Smith_Machine_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat<\/a><\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lunges<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=6HlHd3JrT_k\" target=\"_blank\" rel=\"noreferrer noopener\">Diagonal Chop<\/a><\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 4<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dive Push-ups on Bar<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>10 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Incline Chest Press<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>Bent-arm Lateral Raise<\/td><td>12 x 2<\/td><td>3-min<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>12 x 2<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home#1_Chair_Dips\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Dips<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chinups<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Inverted Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#2_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Dumbbell RDL<\/a><\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Step-up<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Plank<\/td><td>30-sec x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 5<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Raise<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-trapezius-exercises#7_Dumbbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Shrug<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Face Pull<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lunges<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Parallel Chop<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 6<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>10 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Overhead Triceps Extension<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Rear Delt Raise<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>EZ Bar Biceps Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Sumo Cossack Squat<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 7<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>10 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Incline DB Squeeze Press<\/td><td>12 x 2<\/td><td>2-min<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" rel=\"noreferrer noopener\">Skull Crusher<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chinups<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lat Pullover<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Calf Raises<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Parallel Chop<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 8<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>10 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Incline Chest Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Overhead Press<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Off Block Deadlift<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>DB Romanian DL<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lunges<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Plank<\/td><td>30-sec x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 9<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>10 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Deficit Push-ups<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Shrugs<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Bench Dips<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Step-up<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Calf Raises<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">3-month PPL workout routine for beginners<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 10<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Decline Bench Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>Bar Dips<\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chinups<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Face Pull<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Sumo Cossack Squat<\/td><td>12 x 3<\/td><td>3-min<\/td><\/tr><tr><td>DB Romanian DL<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>H2L Chop (Abs)<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 11<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Chest Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Deficit Pushups<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Overhead Triceps Extension<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Off Block Deadlift<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>T-Bar Row<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>EZ Bar Biceps Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Step-up<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>H2L Chop<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><tr><td>Plank<\/td><td>30-sec x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-text-color has-background wp-block-heading\" style=\"background-color:#010101\">Week 12<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Monday (Push Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Chest Press<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Dips<\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>One-arm D-handle Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong>&nbsp;<strong>(Pull Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>6-8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Face Pull<\/td><td>10 x 2<\/td><td>2-min<\/td><\/tr><tr><td>Hammer Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\"><strong>Friday<\/strong>&nbsp;<strong>(Legs Workout)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 4<\/td><td>3-min<\/td><\/tr><tr><td>DB RDL<\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 4<\/td><td>2-min<\/td><\/tr><tr><td>H2L Chop<\/td><td>10 x 2<\/td><td>1-min<\/td><\/tr><tr><td>Knee Raises<\/td><td>30-sec x 2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">12 week ppl program for beginners<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Instructions to Follow this PPL Workout Plan Effectively<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Progressive Overload:<\/strong>&nbsp;It\u2019s best to increase the loads, the number of reps, and sets gradually to scale your fitness level and progressively increase strength and build muscles.<\/li>\n\n\n\n<li><strong>Pre-Workout Meal:&nbsp;<\/strong>For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.<\/li>\n\n\n\n<li><strong>Post-Workout Meal<\/strong>: It\u2019s good to have some&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" target=\"_blank\" rel=\"noreferrer noopener\">high-protein foods<\/a>&nbsp;and supplements after the workout to rebuild muscle and increase mass. I suggest consuming 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).<\/li>\n\n\n\n<li><strong>Cardio<\/strong>: It\u2019s best to include cardiovascular exercises to build endurance and tone muscles. For example, you run on the treadmill, use a stationary bicycle, and other equipment to perform aerobic training.<\/li>\n\n\n\n<li><strong>Adjustment<\/strong>: You can include and exclude some exercises from this program as well as adjust the rest and workout duration, depending on your fitness level.<\/li>\n\n\n\n<li><strong>Add a variety of exercises<\/strong>: It\u2019s best to include a variety of exercises in your program to make it enjoyable and effective. You can integrate various exercises from the&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-exercises-list\" target=\"_blank\" rel=\"noreferrer noopener\">list of PPL workouts<\/a>.<\/li>\n\n\n\n<li><strong>Train when you feel energetic:<\/strong>&nbsp;It is best to work out when you feel physically and mentally active to give your best.<\/li>\n\n\n\n<li><strong>Keep going:&nbsp;<\/strong>Repeating the same thing for a considerable period can be boring, but you must be disciplined to accomplish the best result.<\/li>\n\n\n\n<li><strong>Affirmation<\/strong>: Imagine and affirm that you have an incredible physique, as it can help you train consistently and achieve your fitness goal faster.<\/li>\n\n\n\n<li><strong>&nbsp;Keep yourself hydrated<\/strong>: Keeping yourself hydrated during the workout is crucial for an effective workout session. Research show that it helps prevents uneasiness and injuries and boosts performance.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download 12-Week PPL Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-dd7378fc-6899-4cbe-91dc-347b443e51c9\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/12-week-push-pull-legs-program-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-week-push-pull-legs-program-pdf<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/12-week-push-pull-legs-program-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-dd7378fc-6899-4cbe-91dc-347b443e51c9\" download>Download<\/a><\/div>\n\n\n\n<p><strong>You can also try the following alternate workout programs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-gym-workout-plan-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\">Hybrid Gym Workout Plan for Beginners<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">Compound Workout Routine for Beginners<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>When I was a beginner, I struggled to gain muscle in the first three months. Because I was told to follow a muscle-group split (training one muscle each day). It was good for maintaining strength and mass but wasn&#8217;t good enough for putting on muscles and increasing strength. That&#8217;s why I&#8217;ve researched a lot, explored &#8230; <a title=\"Push Pull Legs 12 Week Program for Beginners with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-12-week-program-with-pdf\" aria-label=\"Read more about Push Pull Legs 12 Week Program for Beginners with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13422,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[260,256],"tags":[96,381],"class_list":["post-13409","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginner-workout","category-free-workout-plans","tag-beginners-workout-routine","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=13409"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13409\/revisions"}],"predecessor-version":[{"id":13427,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13409\/revisions\/13427"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13422"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=13409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=13409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=13409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}