{"id":5945,"date":"2021-12-04T00:36:29","date_gmt":"2021-12-04T00:36:29","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5945"},"modified":"2024-07-16T07:54:47","modified_gmt":"2024-07-16T07:54:47","slug":"push-pull-legs-exercises-list","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/push-pull-legs-exercises-list","title":{"rendered":"The Ultimate Push Pull Legs Exercises List with PDF"},"content":{"rendered":"\n

The push-pull-leg<\/a> (PPL) split is a great workout program for growing strength and mass.<\/p>\n\n\n\n

All movements that include pushing the weights up, down, or against the body are known as push exercises<\/a>. These include the bench press, overhead press, bar dip, and push-up. They typically work on the chest, shoulders, and triceps.<\/p>\n\n\n\n

The movements, which include pulling the weights up, down, and towards your body, are considered pull exercises<\/a>, such as lat pulldown, pull-up, and biceps curl. They target the back, biceps, rear delt, and forearms.<\/p>\n\n\n\n

Leg workouts include pull and push movements, which bolster the quadriceps<\/a>, hamstrings, calves, and glutes.<\/p>\n\n\n\n

Some pull exercises, such as dumbbell pullover<\/a>, facepull, and rear delt row, also activate the chest and shoulder muscles. So, depending on the muscles you want to train, you can pick exercises accordingly.<\/p>\n\n\n\n

Having an ultimate list of push pull leg exercises will help you design an effective workout program<\/a>.<\/p>\n\n\n\n

In this article, I’ve rounded up as many PPL exercises as possible and made a simple list so you can use them to create a workout plan.<\/p>\n\n\n\n

The Ultimate Push Pull Legs Exercises List<\/strong><\/h2>\n\n\n\n

I’ve categorized the PPL exercises according to the muscle groups they target. This enumeration will make it easy for you to pick exercises for any muscle you want to train.<\/p>\n\n\n\n

List of Push Exercises<\/h3>\n\n\n
\n
\"Push<\/figure>\n<\/div>\n\n\n

Push Exercises for Chest<\/strong><\/h4>\n\n\n\n
    \n
  1. Flat Bench Press<\/li>\n\n\n\n
  2. Incline Bench Press<\/li>\n\n\n\n
  3. Decline Bench Press<\/li>\n\n\n\n
  4. Hammer Strength Chest Press<\/li>\n\n\n\n
  5. Seated Machine Chest Press<\/li>\n\n\n\n
  6. Parallel Bar Dips<\/li>\n\n\n\n
  7. Squeeze Press<\/a><\/li>\n\n\n\n
  8. Dual-arm Landmine Press<\/a><\/li>\n\n\n\n
  9. Deficit Push-up<\/a><\/li>\n\n\n\n
  10. Decline Push-up<\/li>\n<\/ol>\n\n\n\n

    Push Exercises for Shoulder<\/strong><\/h4>\n\n\n\n
      \n
    1. Military Press<\/li>\n\n\n\n
    2. Overhead Press<\/li>\n\n\n\n
    3. Arnold Press<\/li>\n\n\n\n
    4. Seesaw Press<\/a><\/li>\n\n\n\n
    5. Single-arm Landmine Press<\/a><\/li>\n\n\n\n
    6. Front Raises<\/li>\n\n\n\n
    7. Lateral Raises<\/li>\n\n\n\n
    8. FDL Raises<\/a><\/li>\n\n\n\n
    9. Pike Push-up<\/li>\n\n\n\n
    10. Handstand Push-up<\/li>\n<\/ol>\n\n\n\n

      Push Exercises for Triceps<\/strong><\/h4>\n\n\n\n
        \n
      1. Triangle Push-up<\/li>\n\n\n\n
      2. Bench Dips<\/a><\/li>\n\n\n\n
      3. Bar Dips<\/li>\n\n\n\n
      4. Close-grip Bench Press<\/a><\/li>\n\n\n\n
      5. Triceps Press Down<\/li>\n\n\n\n
      6. Svend Press<\/li>\n\n\n\n
      7. Skull Crusher<\/a><\/li>\n\n\n\n
      8. French Press<\/a><\/li>\n\n\n\n
      9. Overhead Triceps Extension<\/li>\n\n\n\n
      10. Tricep Kickback<\/li>\n<\/ol>\n\n\n\n

        Pull Exercises List<\/h3>\n\n\n
        \n
        \"Pull<\/figure>\n<\/div>\n\n\n

        Pull Exercises for the Back<\/strong><\/h4>\n\n\n\n
          \n
        1. Pull-up<\/li>\n\n\n\n
        2. Bent-over Row<\/li>\n\n\n\n
        3. T-Bar Row<\/li>\n\n\n\n
        4. Chest Supported Row<\/li>\n\n\n\n
        5. Deadlift<\/li>\n\n\n\n
        6. Front Lat Pulldown<\/li>\n\n\n\n
        7. Close Grip Lat Pulldown<\/li>\n\n\n\n
        8. Standing Cable Lat Pullover<\/a><\/li>\n\n\n\n
        9. Seated Cable Row<\/li>\n\n\n\n
        10. Single-arm Dumbbell Row<\/li>\n\n\n\n
        11. Inverted Row<\/li>\n\n\n\n
        12. Upright Row<\/li>\n\n\n\n
        13. Lying Superman Row<\/a><\/li>\n\n\n\n
        14. Pendlay Row<\/li>\n\n\n\n
        15. Single-arm High Cable Row<\/a><\/li>\n<\/ol>\n\n\n\n

          Pull Exercises for Chest<\/strong><\/h4>\n\n\n\n
            \n
          1. Dumbbell Pullover<\/li>\n\n\n\n
          2. Pec Deck Fly<\/li>\n\n\n\n
          3. Cable Crossover<\/li>\n\n\n\n
          4. Low-to-High Cable Fly<\/li>\n\n\n\n
          5. Seated Parallel Cable Fly<\/li>\n<\/ol>\n\n\n\n

            Pull Exercises for Biceps and Forearms<\/strong><\/h4>\n\n\n\n
              \n
            1. Chin-up<\/li>\n\n\n\n
            2. Straight Barbell Curl<\/li>\n\n\n\n
            3. EZ Barbell Curl<\/li>\n\n\n\n
            4. Preacher Curl<\/li>\n\n\n\n
            5. Concentration Curl<\/li>\n\n\n\n
            6. Incline Dumbbell Curl<\/li>\n\n\n\n
            7. Hammer Curl<\/li>\n\n\n\n
            8. Standing Cable Curl<\/li>\n\n\n\n
            9. Spider Curl<\/li>\n\n\n\n
            10. Zottoman Curl<\/li>\n\n\n\n
            11. Drag Curl<\/a><\/li>\n\n\n\n
            12. Lying Cable Curl<\/li>\n\n\n\n
            13. Wrist Curl<\/li>\n\n\n\n
            14. Reverse Barbell Curl<\/li>\n\n\n\n
            15. Reverse Wrist Curl<\/li>\n<\/ol>\n\n\n\n

              Pull Exercises for Shoulder<\/strong><\/h4>\n\n\n\n
                \n
              1. Bent-over Rear Delt Raises<\/li>\n\n\n\n
              2. Reverse Pec Deck Fly<\/li>\n\n\n\n
              3. Upright Row<\/li>\n\n\n\n
              4. Shrug<\/li>\n\n\n\n
              5. Lying IYT Dumbbell Raises<\/a><\/li>\n\n\n\n
              6. Chest-Supported Dumbbell Row<\/li>\n\n\n\n
              7. Face Pull<\/li>\n<\/ol>\n\n\n\n

                List of Leg Exercises<\/h3>\n\n\n
                \n
                \"Leg<\/figure>\n<\/div>\n\n\n

                Quad Exercises<\/strong><\/h4>\n\n\n\n
                  \n
                1. Back Squat<\/li>\n\n\n\n
                2. Front Squat<\/li>\n\n\n\n
                3. Forward Lunges<\/li>\n\n\n\n
                4. Reverse Lunges<\/li>\n\n\n\n
                5. Leg Press<\/li>\n\n\n\n
                6. Leg Extension<\/li>\n\n\n\n
                7. Hack Squat<\/li>\n\n\n\n
                8. Step-up<\/li>\n\n\n\n
                9. Landmine Squat<\/li>\n\n\n\n
                10. Bulgarian Split Squat<\/li>\n<\/ol>\n\n\n\n

                  Hamstrings Exercises<\/strong><\/h4>\n\n\n\n
                    \n
                  1. Seated Leg Curl<\/li>\n\n\n\n
                  2. Romanian Deadlift<\/li>\n\n\n\n
                  3. Lying Leg Curl<\/li>\n\n\n\n
                  4. Dumbbell Leg Curl<\/li>\n\n\n\n
                  5. Single-leg Deadlift<\/li>\n\n\n\n
                  6. Good Morning<\/li>\n\n\n\n
                  7. Hamstring March<\/li>\n<\/ol>\n\n\n\n

                    Glute Exercises<\/strong><\/h4>\n\n\n\n
                      \n
                    1. Hip Thrust<\/li>\n\n\n\n
                    2. Glute Kickback<\/li>\n\n\n\n
                    3. Glute Bridge<\/li>\n\n\n\n
                    4. Single-leg Glute Bridge<\/li>\n\n\n\n
                    5. Cable Pull Through<\/li>\n\n\n\n
                    6. Long Leg March<\/li>\n\n\n\n
                    7. Prone Frog Curl<\/a><\/li>\n\n\n\n
                    8. Frog Press<\/li>\n\n\n\n
                    9. 45-Degree Hyperextension<\/li>\n\n\n\n
                    10. Sprinter Split Squats<\/a><\/li>\n<\/ol>\n\n\n\n

                      Calves Exercises<\/strong><\/h4>\n\n\n\n
                        \n
                      1. Standing Calf Raises<\/li>\n\n\n\n
                      2. Seated Calf Raises<\/li>\n\n\n\n
                      3. Leaning Forward Single-leg Calf Raises<\/li>\n\n\n\n
                      4. Calf Raises on a Hack Squat Machine<\/li>\n<\/ol>\n\n\n\n

                        Adductor Exercises<\/strong><\/h4>\n\n\n\n
                          \n
                        1. Sumo Squat<\/li>\n\n\n\n
                        2. Archer Squat<\/li>\n\n\n\n
                        3. Pop Squat<\/li>\n\n\n\n
                        4. Seated Machine Hip Adduction<\/li>\n\n\n\n
                        5. Seated Machine Hip Abduction<\/li>\n\n\n\n
                        6. Clamshell<\/li>\n\n\n\n
                        7. Monster Walk<\/li>\n\n\n\n
                        8. Single-leg Cable Hip Abduction<\/li>\n<\/ol>\n\n\n\n

                          List of PPL Bodyweight Exercises<\/strong><\/h2>\n\n\n\n

                          I’ve also included a list of bodyweight push, pull, and leg exercises for those who work out without equipment.<\/p>\n\n\n\n

                          Bodyweight Push Exercises<\/strong><\/p>\n\n\n\n

                            \n
                          1. Incline\/Flat\/Decline Push up<\/li>\n\n\n\n
                          2. Diamond Push-up<\/li>\n\n\n\n
                          3. Archer Push-up<\/li>\n\n\n\n
                          4. Bar Dips<\/li>\n\n\n\n
                          5. Bench Dips<\/li>\n\n\n\n
                          6. Pike Push-up<\/li>\n\n\n\n
                          7. Handstand Push-up<\/li>\n\n\n\n
                          8. Bodyweight Triceps Extension<\/li>\n\n\n\n
                          9. I-Y-T Raises<\/li>\n<\/ol>\n\n\n\n

                            Bodyweight Pull Exercises<\/strong><\/p>\n\n\n\n

                              \n
                            1. Pull-ups<\/li>\n\n\n\n
                            2. Chinup<\/li>\n\n\n\n
                            3. Inverted Row<\/li>\n\n\n\n
                            4. Superman Pull<\/li>\n\n\n\n
                            5. Bicep Leg Curl<\/li>\n\n\n\n
                            6. Renegade Row<\/li>\n\n\n\n
                            7. Standing Wall Pull<\/li>\n\n\n\n
                            8. Negative Pull-ups<\/li>\n<\/ol>\n\n\n\n

                              Bodyweight Leg Exercises<\/strong><\/p>\n\n\n\n

                                \n
                              1. Standard Squat<\/li>\n\n\n\n
                              2. Forward Lunges<\/li>\n\n\n\n
                              3. Reverse Lunges<\/li>\n\n\n\n
                              4. Lateral Lunges<\/li>\n\n\n\n
                              5. Sumo Squat<\/li>\n\n\n\n
                              6. Split Squat<\/li>\n\n\n\n
                              7. Single-leg Deadlift<\/li>\n\n\n\n
                              8. Glute Kickback<\/li>\n\n\n\n
                              9. Lying Leg Curl<\/li>\n\n\n\n
                              10. Glute Bridge<\/li>\n\n\n\n
                              11. Calf Raises<\/li>\n\n\n\n
                              12. Step-up<\/li>\n\n\n\n
                              13. Jump Squat<\/li>\n<\/ol>\n\n\n\n

                                How to Design a Push Pull Leg Workout Plan<\/strong><\/h2>\n\n\n\n

                                Below, I’ve crafted an ultimate six-day PPL split that involves performing around 10-20 reps per set (with moderate weight) in the first half and 5-10 reps per set (heavy lifting) in the other.<\/p>\n\n\n\n

                                This training plan will help you build strong, promotional, and aesthetic shape over time.<\/p>\n\n\n\n

                                Monday – Push Workout A<\/strong><\/p>\n\n\n\n