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    PPL Workout ChatGPT

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    Ivelin Valchev
    This 5-day workout routine divides exercises into push, pull, and legs days and includes 3 sets of 8-12 reps for each exercise. Day 1 focuses on push muscles like chest, shoulders, and triceps. Day 2 targets pull muscles like back and biceps. Day 3 works legs. Days 4 and 5 repeat the push and pull exercises. The routine emphasizes gradual weight increases and proper rest and nutrition to support muscle growth and recovery.

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    PPL Workout ChatGPT

    Uploaded by

    Ivelin Valchev
    2K views2 pages
    This 5-day workout routine divides exercises into push, pull, and legs days and includes 3 sets of 8-12 reps for each exercise. Day 1 focuses on push muscles like chest, shoulders, and triceps. Day 2 targets pull muscles like back and biceps. Day 3 works legs. Days 4 and 5 repeat the push and pull exercises. The routine emphasizes gradual weight increases and proper rest and nutrition to support muscle growth and recovery.

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    PPL_Workout_ChatGPT

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    This 5-day workout routine divides exercises into push, pull, and legs days and includes 3 sets of 8-12 reps for each exercise. Day 1 focuses on push muscles like chest, shoulders, and triceps. Day 2 targets pull muscles like back and biceps. Day 3 works legs. Days 4 and 5 repeat the push and pull exercises. The routine emphasizes gradual weight increases and proper rest and nutrition to support muscle growth and recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views2 pages

    PPL Workout ChatGPT

    Uploaded by

    Ivelin Valchev
    This 5-day workout routine divides exercises into push, pull, and legs days and includes 3 sets of 8-12 reps for each exercise. Day 1 focuses on push muscles like chest, shoulders, and triceps. Day 2 targets pull muscles like back and biceps. Day 3 works legs. Days 4 and 5 repeat the push and pull exercises. The routine emphasizes gradual weight increases and proper rest and nutrition to support muscle growth and recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Here is a 5-day PPL (push, pull, legs) workout routine for hypertrophy:

    Day 1 - Push:

    1. Barbell bench press - 3 sets x 8-10 reps

    2. Incline dumbbell press - 3 sets x 10-12 reps

    3. Standing military press - 3 sets x 8-10 reps

    4. Cable tricep pushdowns - 3 sets x 12-15 reps

    5. Lateral raises - 3 sets x 12-15 reps

    6. Overhead tricep extensions - 3 sets x 10-12 reps

    Day 2 - Pull:

    1. Deadlifts - 3 sets x 8-10 reps

    2. Barbell rows - 3 sets x 8-10 reps

    3. Lat pulldowns - 3 sets x 10-12 reps

    4. Seated cable rows - 3 sets x 10-12 reps

    5. Barbell bicep curls - 3 sets x 12-15 reps

    6. Hammer curls - 3 sets x 12-15 reps

    Day 3 - Legs:

    1. Squats - 3 sets x 8-10 reps

    2. Leg press - 3 sets x 10-12 reps

    3. Romanian deadlifts - 3 sets x 10-12 reps

    4. Leg extensions - 3 sets x 12-15 reps

    5. Leg curls - 3 sets x 12-15 reps

    6. Standing calf raises - 3 sets x 12-15 reps

    Day 4 - Push:

    1. Incline barbell bench press - 3 sets x 8-10 reps

    2. Dumbbell flys - 3 sets x 10-12 reps

    3. Seated dumbbell shoulder press - 3 sets x 10-12 reps

    4. Dips - 3 sets x 12-15 reps

    5. Cable lateral raises - 3 sets x 12-15 reps

    6. Skull crushers - 3 sets x 10-12 reps


    Day 5 - Pull:

    1. Pull-ups - 3 sets x 8-10 reps

    2. T-bar rows - 3 sets x 8-10 reps

    3. Cable seated rows - 3 sets x 10-12 reps

    4. Close-grip pulldowns - 3 sets x 12-15 reps

    5. Preacher curls - 3 sets x 12-15 reps

    6. Concentration curls - 3 sets x 12-15 reps

    Make sure to rest for at least 1-2 minutes between each set and to gradually increase the weight you
    are lifting over time. Additionally, remember to fuel your body with enough protein and carbohydrates
    to support muscle growth and recovery

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