Bodybuilding schedule: Push - Pull - Leg

Strength training is a great way to strengthen your body, improve your fitness, and achieve your goals in a sustainable way. However, to achieve optimal results, it is essential to structure your workouts. The Push-Pull-Legs (PPL) strength training plan is one of the most effective and popular methods for targeting all muscle groups while allowing for adequate recovery. This program is divided into three categories: pushing movements (Push), pulling movements (Pull), and leg exercises (Legs). Each day, you will work a specific muscle group, which allows for balanced and effective progression. In this article, we will offer you a detailed strength training plan with adapted exercises, advice for organizing your week well, and tips for maximizing your performance.

Monday: Push (Chest, Shoulders, Triceps)

Push day focuses on pushing muscles, such as the chest, shoulders, and triceps. The goal is to work on movements where you push a weight, such as bench presses and dips.

1. Barbell bench press : 4 sets of 8-10 reps
   The bench press is a classic for working the pecs. Start your session with this basic exercise, which targets the chest while also working the shoulders and triceps.
2. Incline Dumbbell Press : 3 sets of 10-12 reps
   This exercise targets the upper chest. It is crucial for balanced torso development.
3. Dumbbell Lateral Raises : 4 sets of 12-15 reps
   Lateral raises are great for sculpting the shoulders and working the mid deltoids, which improves the appearance of the shoulder and overall silhouette.
4. Dumbbell military press : 3 sets of 8-10 reps
   An essential exercise for the shoulders, it mainly targets the anterior deltoid and the triceps.
5. Dips : 3 sets of 10-12 reps
   Dips are great for working the chest and triceps. They also provide a good stretch for the pecs while effectively engaging the triceps.
6. High Pulley Triceps : 3 sets of 12-15 reps
   This exercise isolates the triceps and allows for more targeted work on this area, with a fluid movement.

The daily strength training schedule should be well structured, with adequate breaks to maximize recovery. If you use BreatheBetter nasal strips, it will improve your breathing during pushing exercises, increasing your endurance and ability to maintain good form.

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Wednesday: Pullover (Back, Biceps)

Pull Day focuses on pulling muscles, such as the back and biceps. This type of workout helps strengthen the posterior chain while developing upper body strength.

1. Pull-ups : 4 sets of 6-10 reps
   Pull-ups are a great exercise for developing your back, especially your upper back muscles like the latissimus dorsi. If you can't do full pull-ups, use an assisted machine.
2. Barbell rowing : 4 sets of 8-10 reps
   This exercise works the entire back. It engages the latissimus dorsi, rhomboids and trapezius muscles, improving posture and back strength.
3. Horizontal pulley row : 3 sets of 10-12 repetitions
   The horizontal row targets the same muscle groups, but at a different angle, allowing for more specific work on the mid-back muscles.
4. One-Arm Dumbbell Row : 3 sets of 10-12 reps
   This exercise focuses the effort on each side of the back, improving muscular balance and engaging the rhomboids and latissimus dorsi.
5. Barbell curl : 4 sets of 8-10 reps
   Barbell curls are a basic biceps exercise. The goal is to increase biceps strength and muscle mass using a strict movement.
6. Incline Dumbbell Curl : 3 sets of 10-12 reps
   This exercise is perfect for maximum bicep stretch and complete lower arm work.

During this Pull session, it is important to control each movement well to avoid injuries, especially to the back.

Friday: Legs (Legs, Buttocks, Calves)

Legs day is dedicated to working the legs, glutes and calves. The legs are the largest muscles in the body, requiring special attention. A well-structured leg workout helps develop lower body strength and balance.

1. Squat : 4 sets of 8-10 reps
   The squat is the ultimate leg exercise. It works all of your leg muscles, from your glutes to your quads and hamstrings. Make sure to control your posture throughout the exercise to avoid lower back injuries.
2. Leg press : 3 sets of 10-12 reps
   This exercise is a complement to the squat. It mainly targets the quadriceps, but the glutes and hamstrings are also used.
3. Dumbbell lunges : 3 sets of 10 reps per leg
   Lunges are a great way to work your legs functionally. They target your quads, glutes, and hamstrings while improving stability and balance.
4. Lying leg curl (hamstrings) : 4 sets of 12 repetitions
   This exercise isolates the hamstrings, allowing you to work the posterior leg muscles for balanced development.
5. Calf press or standing : 4 sets of 15-20 repetitions
   Calves are often overlooked, but they are important for lower body balance. Vary the exercise to work both parts of the calf (soleus and gastrocnemius).
6. Abs (Crunch or gainage) : 3 sets of 30-40 seconds
   Don't forget your abs! A strong core is essential for maintaining good posture and avoiding injury.

By following this Push-Pull-Legs program, you will maximize the effectiveness of your sessions while allowing your body to recover properly between each workout. Remember that consistency and regularity are the keys to success in bodybuilding. If you want to go even further in your practice, be sure to include cardio sessions on the weekend to improve your endurance and support your performance. And above all, to avoid injuries and optimize your progress, remember to consult our article on muscle recovery , because good recovery is essential to continue to progress safely. Stay motivated, and don't forget to listen to your body!