Workout Guide

From beginner to experienced this weightlifting guide will cover the basics for anyone looking to get into weightlifting or to just try something new. 

One of the most popular workout programs is called the Push, Pull, Legs split or PPL for short. This program consists of one day of upper body pulling movements, upper body pushing movements, and leg exercises. 

Push Day:

Incline bench press (dumbells or barbell): 2 sets of 8-12 reps

Flat bench press (dumbells or barbell): 2 sets of 8-12 reps

Dips: 2 sets of 8-12 reps

Overhead shoulder press: 2 sets of 8-12 reps 

Tricep overhead extensions: 2 sets of 8-12 reps

Tricep pushdowns: 2 sets of 8-12 reps

Pull Day:

Standing bent over rows: 3 sets of 8-12 reps

Pull ups: 3 sets of 8-12 reps

Seated rows: 2 sets of 8-12 reps

Straight arm lat pulldowns: 2 sets 8-12 reps

Reverse pec flies: 2 sets of 12-16 reps

Hammer curls: 2 sets 8-12 reps

Bicep curls: 2 sets of 8-12 reps

Leg Day:

Barbell squats: 3 sets of 8-12 reps

Roman Deadlifts: 3 sets of 8-12 reps

Bulgarian Split squats: 2 sets of 8-12 reps

Hamstring curls: 3 sets of 8-12 reps

Calf raises: 3 sets of 12-16 reps

Ideally complete these 3 routines in 3 days and take the 4th day off as a rest day or do some light cardio if you are inclined to. Then repeat the cycle again with 3 days on and 1 day off.