Push/Pull/Leg (PPL) Program

This intermediate, 4-day split offers plenty of work for all your major muscle groups.

You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (70-minutes) that focuses on a combo push/pull upper body workout.

Program template looks like this:


Day 1: Pull day (Back/Bicep/Core)

Day 2: Push day (Chest/Shld/Core)

Day 3: Legs

Day 4: Push/Pull Combo

Rest - 24-48 hrs and repeat



Stay Strong,



MICHAEL WOOD, CSCS
Jefit team