Complete Summer Body Guide 2025 - Push Pull Leg Program
In our Complete Guide to Getting Your Summer Body , we have presented the 5 essential pillars :
🥗 Nutrition – Your daily fuel
🏋️ Workout – The sessions that sculpt your figure
💤 Recovery – The secret to injury-free progress
🧠 Mindset – The mental strength that will keep you going in the long run
🛒 Equipment – Accessories that optimize your performance
Each of these areas will be the subject of a dedicated article within our series: you are therefore in the right place to master the second pillar: training .
Summary
The Push Pull Legs (PPL) method is a popular training structure that divides strength training sessions into three main categories:
- Push movements
- Pull movements
- Legs
It's a simple and effective routine that targets all muscle groups while providing good training frequency.
1. Which muscles will be engaged?
- Push : Pectorals, triceps, anterior and middle deltoids.
- Pull : Trapezius, rhomboids, latissimus dorsi, biceps, posterior deltoids.
- Legs : Quadriceps, hamstrings, glutes, calves.
2. What exercises will be done?
Here is a typical breakdown of exercises for each day of the Push Pull Legs routine:
Day 1: Push (Pushing movements)
Pushing movements primarily engage the pectorals , triceps , and shoulders . Typical exercises are:
- Bench press (barbell or dumbbells) for the pectorals
- Military press (barbell or dumbbells) for the shoulders
- Dips or push-ups for triceps and pectorals
- Lateral raises for the shoulders
- Triceps extension with pulley to target the triceps
Day 2: Pull (Pulling Movements)
Pulling movements are designed to work the back muscles and biceps . Here are some examples:
- Pull-ups or vertical pulley rows for the back
- Barbell rows or one-arm dumbbell rows for back muscles
- Biceps curl with barbell or dumbbells
- Incline Curl to Isolate the Biceps
- Face pulls to work the posterior shoulder muscles and upper back
Day 3: Legs
Leg exercises primarily engage the quadriceps , hamstrings , glutes , and calves :
- Straight-legged squat or deadlift for the quadriceps and hamstrings
- Quadriceps Leg Press
- Lunges for the glutes and hamstrings
- Leg curl to target the hamstrings
- Calf presses or standing calf raises for calf muscles
3. What frequency?
The Push Pull Legs method can be performed in a variety of ways depending on your goals and availability. The most common frequency is:
-
3 days per week : One cycle per week (Push, Pull, Legs) with a rest day between each session. This allows you to work each muscle group once a week.
-
6 days a week : A complete cycle each day of the week with one day of rest. This allows you to work each muscle group twice a week, making it ideal for those looking to quickly improve their strength and muscle mass.
4. Advantages and disadvantages of this method
Benefits :
✅ Optimal training frequency : With the PPL method, you can train each muscle group 2 to 3 times per week, which helps stimulate muscle growth while allowing sufficient recovery.
✅ Muscle Balance : This routine helps balance muscle development by targeting all major muscle groups separately.
✅ Flexibility : You can easily adapt the frequency and intensity according to your goals (strength, hypertrophy, endurance).
✅ Simple Routine to Follow : The PPL structure is easy to understand and does not require an excessive amount of exercises or equipment.
Disadvantages:
❌ Can be intense for beginners : If you are just starting out, 6 days a week may be too much, especially if you are not used to a high training frequency.
❌ Requires a good recovery balance : Recovery is crucial in this method, especially if you follow a 6-day-a-week schedule. Neglecting rest days can lead to overexertion or injury.
❌ Lack of specialization : If you have specific goals for a muscle group, this method may not be enough to focus training on that muscle intensively.
5. Who is this type of training intended for?
The Push Pull Legs routine is suitable for:
- Intermediate and advanced : This method is ideal for those who already have some experience in bodybuilding and who are looking to increase the frequency of their sessions.
- People looking to balance strength and hypertrophy : It allows for even muscle development, while giving some priority to recovery.
- People with a flexible schedule : If you can train 6 days a week, this method can be very effective in maximizing your results.
- Athletes and Competitors : Athletes looking to maximize their training volume without neglecting recovery can benefit from this approach.
Conclusion
The Push Pull Legs method is a flexible and effective training option for those who want to target all muscle groups in a balanced way. It offers a good training frequency and allows for harmonious muscle development.
However, it's important to manage recovery properly to avoid overexertion and maximize results. This routine is ideal for intermediate and advanced athletes looking to take their performance to the next level.
5. Next steps
To refine your Summer Body program, delve deeper into each pillar:
🔗 Nutrition: Macro and Micro-Nutrients
🔗 Fat Burning HIIT Workouts v1
🔗 Push Pull Lug Workouts v2 for Fat Burning
🔗 Recovery Plan: Sleep and Stretching
By following this nutrition guide, you'll lay a solid foundation for your Summer Body 2025: controlled calorie deficit, precise macro/micronutrient intake, optimized timing, and seasonal food choices. It's your turn!