If you’re looking to burn fat, build muscle, and get toned, a 5-day push-pull-legs (PPL) routine is one of the best ways to structure your workouts. It gives you the perfect balance of strength training and calorie-burning movement while allowing for proper muscle recovery.
Let’s break down exactly how to set up your routine and why it works.
Why Push-Pull-Legs?
The push-pull-legs (PPL) split organizes workouts based on movement patterns:
✔ Push (Chest, Shoulders, Triceps): Exercises where you push weight away from your body.
✔ Pull (Back, Biceps): Movements where you pull weight toward your body.
✔ Legs (Quads, Hamstrings, Glutes, Calves): Lower-body training for strength and power.
With a 5-day setup, you train each muscle group efficiently while maximizing fat loss. You’ll burn more calories, increase lean muscle, and avoid overtraining.
The 5-Day Push-Pull-Legs Routine
Day 1: Push (Chest, Shoulders, Triceps)
💪 Goal: Strengthen the upper body and boost metabolism.
Exercises:
1️⃣ Incline Dumbbell Press – 4 sets x 10 reps
2️⃣ Seated Shoulder Press – 4 sets x 12 reps
3️⃣ Dips (Assisted or Bodyweight) – 3 sets x 10-12 reps
4️⃣ Lateral Raises – 3 sets x 15 reps
5️⃣ Triceps Rope Pushdowns – 3 sets x 12 reps
🔥 Finisher: 10-15 min incline treadmill walk or jump rope
Day 2: Pull (Back, Biceps)
💪 Goal: Build a strong, defined back and arms.
Exercises:
1️⃣ Pull-Ups (Assisted or Bodyweight) – 4 sets x 8-10 reps
2️⃣ Barbell or Dumbbell Row – 4 sets x 10 reps
3️⃣ Lat Pulldown – 3 sets x 12 reps
4️⃣ Face Pulls – 3 sets x 12 reps
5️⃣ Bicep Curls (Dumbbells or Barbell) – 3 sets x 12 reps
🔥 Finisher: 10 min rowing machine or sled pushes
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
💪 Goal: Strengthen and tone the lower body.
Exercises:
1️⃣ Barbell Squats – 4 sets x 8-10 reps
2️⃣ Romanian Deadlifts – 4 sets x 10 reps
3️⃣ Bulgarian Split Squats – 3 sets x 10 reps per leg
4️⃣ Glute Bridges or Hip Thrusts – 3 sets x 12 reps
5️⃣ Standing Calf Raises – 3 sets x 15 reps
🔥 Finisher: 10-12 min stair climber
Day 4: Upper Body Hypertrophy (Extra Volume for Growth & Fat Loss)
💪 Goal: Add more volume for definition and metabolism boost.
Exercises:
1️⃣ Flat Dumbbell Press – 4 sets x 12 reps
2️⃣ Seated Arnold Press – 4 sets x 12 reps
3️⃣ Cable Rows – 3 sets x 12 reps
4️⃣ Hammer Curls + Overhead Triceps Extensions (Superset) – 3 sets x 12 reps
🔥 Finisher: 15 min HIIT (bike sprints or battle ropes)
Day 5: Lower Body + Core (Glutes, Abs, Stability)
💪 Goal: Build leg strength while adding core work.
Exercises:
1️⃣ Deadlifts (Sumo or Conventional) – 4 sets x 8 reps
2️⃣ Leg Press – 3 sets x 12 reps
3️⃣ Step-Ups (Weighted) – 3 sets x 10 reps per leg
4️⃣ Cable Kickbacks or Resistance Band Glute Work – 3 sets x 15 reps
5️⃣ Core Circuit (Planks, Hanging Leg Raises, Russian Twists) – 3 rounds
🔥 Finisher: 10 min sled drags or farmer’s carries
How This Routine Helps With Fat Loss
🔹 Burns More Calories: Resistance training increases metabolism for 24-48 hours post-workout.
🔹 Builds Lean Muscle: More muscle = more calories burned at rest.
🔹 Boosts Strength & Endurance: Functional strength improves daily movement and athletic performance.
🔹 Keeps It Balanced: Push, pull, and legs avoid muscle imbalances and overuse injuries.
Bonus Tips for Better Results
✅ Dial in Your Nutrition: 80% of your fat loss will come from diet. Stick to high-protein, whole foods and stay in a calorie deficit.
✅ Don’t Skip Recovery: Rest days are just as important as training days. Make sure you’re getting 7-9 hours of sleep.
✅ Adjust for Your Goals: Want more fat loss? Add more HIIT or cardio. Want more muscle? Increase your weight or volume gradually.
✅ Be Consistent: 5 days a week is great, but results come from showing up week after week.
Final Thoughts
This 5-day push-pull-legs plan is one of the best ways to lose fat, build muscle, and get toned—without spending hours in the gym. Stick with it, eat well, and watch your body transform.
Got questions? Let me know in the comments! Now go crush your workout! 💪🔥
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