✔ Fiecare lot de produse marca Free Muscle este analizat de Janoshik Analytical•🛒 Ofertă: 2 produse −5% · 3+ produse −10% la produsele marcate cu oferta, aplicată automat în coș•🚚 Livrare gratuită în UK, cu urmărire, pentru orice comandă, de obicei în 2–3 zile lucrătoare de la expediere•🇪🇺 Livrare în UE: de obicei 3–7 zile lucrătoare de la expediere•🌍 Restul lumii: de obicei 5–14 zile lucrătoare•↩ Produsele nedesfăcute pot fi returnate în termen de 30 de zile de la livrare•✔ Fiecare lot de produse marca Free Muscle este analizat de Janoshik Analytical•🛒 Ofertă: 2 produse −5% · 3+ produse −10% la produsele marcate cu oferta, aplicată automat în coș•🚚 Livrare gratuită în UK, cu urmărire, pentru orice comandă, de obicei în 2–3 zile lucrătoare de la expediere•🇪🇺 Livrare în UE: de obicei 3–7 zile lucrătoare de la expediere•🌍 Restul lumii: de obicei 5–14 zile lucrătoare•↩ Produsele nedesfăcute pot fi returnate în termen de 30 de zile de la livrare•
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Push Pull Legs — or simply PPL — is one of the most effective ways to organise your training for muscle growth. At Free Muscle it's the split we keep coming back to: it's simple, it fits your schedule, and it works whether you train three or six times a week. Here's the complete guide.
What is the Push Pull Legs split?
Push — chest, shoulders and triceps.
Pull — back and biceps.
Legs — quads, hamstrings, glutes and calves.
Each session trains muscles that work together; then you give them a few days to recover while you train the rest. That balance between stimulus and recovery is exactly what drives growth.
Free Muscle tip: if you're a beginner, start with 3 days a week. Add days only when your recovery allows — better three serious workouts than six half-hearted ones.
Push day
Barbell or dumbbell bench press — 4 sets of 6-8
Overhead press — 3 sets of 8-10
Incline dumbbell press — 3 sets of 10-12
Lateral raises — 3 sets of 12-15
Triceps pushdowns — 3 sets of 12-15
Train in a breathable tee that doesn't restrict you on presses — the Free Muscle T-Shirt is cut for exactly that.
Pull day
Pull-ups or lat pulldown — 4 sets of 6-10
Barbell or cable row — 4 sets of 8-10
Face pulls — 3 sets of 12-15
Barbell curls — 3 sets of 10-12
Hammer curls — 3 sets of 12-15
Legs day
Leg day heats up fast — train in shorts that move with you, like the Free Muscle Shorts.
Barbell squats — 4 sets of 6-8
Romanian deadlifts — 3 sets of 8-10
Leg press — 3 sets of 10-12
Leg curls — 3 sets of 12-15
Standing calf raises — 4 sets of 15-20
How to progress
The most important principle is progressive overload: over time, do more than your body is used to. Add a little weight, an extra rep, or an extra set each week. Keep a log. When you hit the top of a rep range with good form, add weight and start again. Slow, steady progress beats big leaps.
Frequently asked questions
Is PPL good for beginners?
Yes. Run it 3 days a week to start. It teaches the basic movement patterns and leaves recovery time between sessions.
How soon will I see results?
With consistent training and enough protein, most people feel strength gains within a few weeks and see visible changes in 2-3 months.
Free Muscle este denumirea comercială a FreeMuscle, o întreprindere înregistrată în Andorra, cu activitate operațională și expediere în Regatul Unit, la Scunthorpe. Av. Fiter i Rossell 23, AD700 Escaldes-Engordany, Andorra freemuscleuk@gmail.com Luni–vineri, 9:00–18:00 (ora Regatului Unit)
