6 Week Push, Pull, Legs

When it comes to the discussion on which workout training split is the absolute best for building lean muscle, the push, pull, and legs (PPL) split comes up a lot. And, it’s easy to understand why. With PPL splits, you can effectively train each muscle group twice and with a fair amount of volume each time. How does this benefit women’s specific training? Due to the increased frequency and the way the workouts are split apart, you can find a perfect balance between compound lifts that will help you build strength and isolation lifts that will help your overall muscle tone. Now, it does have its shortcomings. It requires you to go to the gym up to 6 times per week - which is a huge ask if you’re a busy individual. However, for those who have the time to dedicate to the following split - you’ll absolutely love the results. 6-Week PPL Split for Women The workout below is a push, pull, and leg split designed specifically for women who have plenty of time to devote to the gym and who have goals to transform their physique. The program combines both compound and isolation work. The compound lifts will be heavier by nature, allowing you to get stronger while maximizing the amount of calories burned along the way. The isolation work will be much lighter and the focus will be on feeling the muscle work throughout the movement. On your heavier lifts, you will want to rest for up to 3 full minutes in between sets. For the lighter isolation work, keep rest fairly low and in between 30-45 seconds. The workout can be used by either those with fat-loss goals or muscle-building goals. The main difference between the goals relies heavily on the amount of calories you consume each day and the way in which you progress your workouts during the 6 weeks. For those looking to build muscle and strength with this program, aim to increase the weight you use during the 6-week period and eat in a slight calorie surplus. For those looking to lose fat and develop toned muscle with this program, aim to decrease the total duration of your workout over the 6-week period (by decreasing rest periods) and eat in a slight calorie deficit.