Are you looking for an effective and efficient workout routine that can help you build muscle and improve your overall fitness? The Calisthenics Push Pull Legs (PPL) split might be just what you need.
Calisthenics has gained popularity in recent years due to its numerous benefits, such as improving muscular strength, endurance, and flexibility.
One effective way of incorporating calisthenics into your routine is by using the push-pull legs split routine. But what is it exactly, and what makes it so effective?
The push-pull legs split routine involves dividing your exercises into three categories: push, pull, and leg exercises.
The goal is to target different muscle groups on different days, allowing for better recovery and improved overall fitness.
In fact, numerous studies have shown that the PPL split is effective at increasing muscle mass and strength.
For example, a study published in the Journal of Strength and Conditioning Research found that the PPL split was more effective at increasing muscle mass and strength compared to a traditional bodybuilding split.
The researchers concluded that the PPL split allows for enough time for muscle recovery, which is essential for muscle growth.
Also, Studies have shown that calisthenics can be just as effective as weightlifting in improving muscular strength and power.
In this article, we will explore the benefits and guidelines for calisthenics push pull legs split routine, backed by research and evidence.
Whether you are a beginner or an experienced athlete, this routine can help you achieve your fitness goals and take your calisthenics training to the next level.
What are Calisthenics?
Calisthenics is a form of bodyweight training that involves using your own body weight to build strength, endurance, and flexibility.
This form of exercise has been around for centuries and was used in ancient Greece and Rome as a form of military training.
Today, it has gained popularity due to its convenience and effectiveness.
Research has shown that calisthenics can be just as effective as weightlifting in improving muscular strength and power.
In fact, a study published in the Journal of Strength and Conditioning Research found that a calisthenics training program produced similar gains in muscular strength and power as a weightlifting program.
Calisthenics also offers numerous benefits for overall fitness and health.
For example, a study published in the International Journal of Sports Medicine found that calisthenics training led to improvements in aerobic endurance, muscular endurance, and body composition in college students.
Another study published in the Journal of Physical Therapy Science found that a calisthenics-based exercise program improved flexibility and balance in elderly women.
One of the advantages of calisthenics is that it can be done anywhere, without any equipment.
This makes it an accessible and affordable form of exercise for people of all ages and fitness levels.
Additionally, calisthenics can be easily modified to fit the needs and abilities of everyone, making it a safe and effective form of exercise for everyone.
Benefits of doing Push Pull Leg Split
There are many benefits to doing a calisthenics push-pull-leg split routine.
Balanced Muscle Development:
By dividing your workouts into specific muscle groups, you can ensure that each muscle is worked effectively and avoid overtraining or neglecting certain muscles.
This can help you achieve balanced muscle development, which can improve your overall strength, athletic performance, and appearance.
Efficient Workouts:
A push-pull-leg split routine allows you to focus on specific muscle groups in each workout, which can help you work more efficiently and effectively.
This can save you time and allow you to get the most out of each workout.
Improved Recovery:
By giving each muscle group a break between workouts, you can improve your recovery time and reduce your risk of injury.
This can help you stay consistent with your workouts and avoid setbacks due to overtraining or injury.
Variety:
A push-pull-leg split routine allows for a lot of variety in your workouts, as you can choose from a wide range of exercises for each muscle group.
This can help keep your workouts interesting and prevent boredom or burnout.
Flexibility:
A calisthenics push-pull-leg split routine is flexible and can be adjusted to meet your individual fitness goals and needs.
You can choose different exercises, sets, and reps based on your fitness level and preferences, making it a versatile and customisable workout routine.
Overall, a calisthenics push-pull-leg split routine can help you achieve balanced muscle development, improve your recovery time, and provide a flexible and efficient workout routine.
Calisthenics Push Exercises
Calisthenics push exercises are bodyweight exercises that involve pushing movements, targeting the upper body muscles such as the chest, shoulders, and triceps.
These exercises are an effective way to improve muscular strength and endurance without the use of weights or machines.
Some examples of calisthenics push exercises include push-ups, dips, handstand push-ups, and burpees.
Push-Ups
Push-ups are a fundamental calisthenics exercise that targets the upper body muscles, primarily the chest, shoulders, and triceps.
This exercise involves using your own body weight as resistance to build strength and endurance.
To perform a basic push-up, start in a plank position with your hands shoulder-width apart and your feet together.
Lower your body, then push yourself back to the starting position. Main thing to keep in mind that is to use your core.
Push-ups are versatile exercises that can be modified to increase or decrease the intensity based on your fitness level.
Dips
Dips are a popular calisthenics exercise that targets the triceps, shoulders, and chest muscles.
This exercise involves using your own body weight as resistance to build strength and endurance.
To perform a dip, start by finding parallel bars or other stable surfaces that are shoulder-width apart.
Hold onto the bars and lift yourself up, keeping your elbows slightly bent.
Lower your body by bending your elbows until your shoulders are below your elbows, then push yourself back up to the starting position.
Main thing to keep in mind that is to use your core.
Handstand push-ups
Handstand push-ups are an advanced bodyweight exercise that target your shoulders, triceps, and upper back muscles.
This exercise is an advanced variation of the push-up and requires a lot of upper-body strength and control.
To perform a handstand push-up, begin by standing facing a wall with your hands placed shoulder-width apart on the ground in front of you.
Kick up with your feet, pressing them against the wall as you push up onto your hands. Your body should be straight while doing this.
Lower your head until it’s a few inches off the ground, then push yourself back up to the starting position. Main thing to keep in mind that is to use your core.
Handstand push-ups can be modified to increase or decrease the intensity based on your fitness level.
Burpees
Burpees are a high-intensity full-body exercise that can help improve your cardiovascular fitness, endurance, and strength.
This exercise is a dynamic and intense movement that combines a lower body squat, upper body push-up, and explosive jump, resulting in a full-body workout that engages multiple muscle groups simultaneously.
To perform a burpee, stand with your shoulder-width apart. should. Lower your body with your hands on the ground in front of you.
Kick your feet back into a push-up position, then lower your body towards the ground by bending your elbows.
Push yourself back up to the push-up position, then jump your feet back towards your hands. Stand up and jump, reaching your hands towards the ceiling.
Burpees can be modified to increase or decrease the intensity based on your fitness level
Calisthenics pull exercises
Calisthenics pull exercises are bodyweight exercises that involve pulling movements, targeting the muscles of the back, biceps, and forearms.
These exercises are an effective way to build upper body strength and muscular endurance without the use of weights or machines.
Some examples of calisthenics pull exercises include pull-ups, chin-ups, bodyweight rows, and Australian pull-ups.
Pull-ups and chin-ups are the most popular and effective calisthenics pull exercises.
They both target the back, biceps, and forearm muscles, with chin-ups being slightly easier as they engage the biceps more than pull-ups.
Pull-ups
Pull-ups are a popular and highly effective calisthenics exercise that targets the muscles of the back, biceps, and forearms.
They are challenging exercise that requires significant upper body strength and can be modified to increase or decrease the intensity based on your fitness level.
To perform a pull-up, start by hanging from a bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
Engage your core muscles, then pull your body up towards the bar until your chin is above the bar.
Chin-ups
Chin-ups are another popular and highly effective calisthenics exercise that targets the muscles of the back, biceps, and forearms.
They are like pull-ups but involve using an underhand grip with your palms facing toward you.
To perform a chin-up, start by hanging from a bar with your palms facing towards you and your hands shoulder-width apart.
Engage your core muscles, then pull your body up towards the bar until your chin is above the bar. Lower yourself back down to the starting position with control.
Chin-ups are slightly easier than pull-ups as they engage the biceps more than the back muscles. They are great exercises for developing upper body strength, muscular endurance, and grip strength.
Bodyweight rows
Bodyweight rows, also known as inverted rows, are a compound exercise that targets your upper back, biceps, and core muscles.
This exercise can be done using a bar or a sturdy table and can be modified to increase or decrease the intensity based on your fitness level.
To perform a bodyweight row using a bar, start by lying underneath the bar with your feet flat on the ground and your hands on the bar, palms facing towards your body.
Engage your core muscles, then pull your chest towards the bar while keeping your body in a straight line. Lower yourself back down to the starting position with control.
Australian pull-ups
Australian pull-ups, also known as bodyweight rows or horizontal rows, are calisthenics pull exercise that targets the muscles of the back, biceps, and forearms.
This exercise is like bodyweight rows, but instead of lying underneath a bar, you perform the exercise with the bar or a set of rings positioned at waist height.
To perform Australian pull-ups, start by gripping the bar or the rings with your palms facing towards you and your feet placed on the ground.
Engage your core muscles, then pull your chest towards the bar or rings while keeping your body in a straight line.
Calisthenics legs exercises
Calisthenics leg exercises are bodyweight exercises that focus on strengthening and toning the leg muscles, including the quadriceps, hamstrings, glutes, and calves.
These exercises are an effective way to build lower body strength and endurance, improve balance and flexibility, and burn calories.
Some examples of calisthenics leg exercises include Squats, Lunges, jump squats, and Calf raises.
Incorporating calisthenics leg exercises into your fitness routine can help you build lower body strength and endurance, improve balance and flexibility, and burn calories.
Squats
Squats are one of the most popular and effective calisthenics leg exercises that target the quadriceps, hamstrings, and glutes.
They are a compound movement that involves multiple joints and muscles, making them a highly efficient exercise for building lower body strength and muscle.
To perform a squat, start by standing with your feet shoulder-width apart, toes pointing forward or slightly outward.
Engage your core and keep your chest up, then slowly bend your knees and lower your body down as if you were sitting back in a chair.
Keep your toes in-line with knees. Lower your body as far as you can while keeping your back straight, then push back up through your heels to return to the starting position.
Lunges
Lunges are a popular calisthenics leg exercise that targets the quadriceps, hamstrings, and glutes.
They are unilateral movements, meaning that they work one leg at a time, making them a great exercise for improving balance and stability.
To perform a lunge, start by standing with your feet shoulder-width apart, then take a big step forward with one foot.
Bend both knees and lower your body down until your front knee is at a 90-degree angle and your back knee is hovering just above the ground.
Make sure to keep your front knee in line with your toes and avoid letting it collapse inward. Push through your front heel to stand back up to the starting position, then repeat with the other leg.
Jump squats
Jump squats are a plyometric calisthenics leg exercise that targets the quadriceps, hamstrings, and glutes, while also improving explosive power and cardiovascular endurance.
This exercise involves explosively jumping from a squat position and landing back in a squat position.
To perform a jump squat, start by standing with your feet shoulder-width apart, toes pointing forward or slightly outward.
Engage your core and keep your chest up, then lower your body into a squat position as if you were sitting back in a chair. Keep your toes in-line with knees.
From the squat position, explosively jump up as high as you can, reaching your arms overhead to help propel your body upward.
Land softly back in the squat position, absorbing the impact with your legs and avoiding any excessive bouncing.
Calf raises
Calf raises are a calisthenics leg exercise that targets the calf muscles (the gastrocnemius and soleus muscles).
They are a great exercise for building strong and defined calf muscles, which can improve athletic performance and overall lower body strength.
To perform a Calf raises, stand with your feet hip-width apart and place the balls of your feet on the edge of a step or a stable surface that allows your heels to hang off.
Hold onto a wall or a railing for balance if needed.
Engage your core and keep your chest up, then raise your heels up as high as you can while keeping your toes on the surface.
Hold there, and came back to the starting position.
Calisthenics Push Pull Leg Split
A calisthenics push-pull-leg split routine is a popular training method that involves dividing your workout into three main categories: pushing exercises, pulling exercises, and leg exercises.
This split routine is based on the idea that by focusing on specific muscle groups in each workout, you can maximise your gains and allow for proper recovery time between workouts.
Here’s a sample calisthenics push-pull-leg split routine:
Day 1 – Push Exercises
- Push-Ups – 3 sets of 12-15 reps
- Handstand Push-Ups – 3 sets of 12-15 reps
- Dips – 3 sets of 12-15 reps
- burpees – 3 sets of 12-15 reps
Day 2 – Pull Exercises
- Pull-Ups – 3 sets of 10-12 reps
- Inverted Rows – 3 sets of 12-15 reps
- Chin-Ups – 3 sets of 10-12 reps
- Bodyweight rows- 3 sets of 12-15 reps
Day 3 – Leg Exercises
- Squats – 3 sets of 12-15 reps
- Squat Jump- 3 sets of 12-15 reps
- Calf Raises – 3 sets of 15 reps
- Lunges- 4 sets of 12-15 reps per leg
This split routine allows you to focus on specific muscle groups and vary your exercises to avoid plateauing or boredom.
It also allows for adequate recovery time between workouts, as each muscle group is given a break before being worked on again.
Remember to warm up before each workout and to stretch and cool down after.
Additionally, be sure to listen to your body and adjust the workout as needed based on your fitness level and any injuries or limitations you may have.
Conclusion
n conclusion, the calisthenics push pull legs split workout is an effective and efficient way to build strength, endurance, and muscle mass using only your bodyweight.
By targeting your upper body, lower body, and core muscles on different days, you can optimise your training and see maximum results.
Through exercises like push-ups, pull-ups, squats, lunges, and handstand push-ups, you can challenge your body in new ways and push past your limits.
This workout is adaptable to all fitness levels, from beginners to advanced athletes, and can be modified to suit your individual needs and goals.
Incorporating the calisthenics push pull legs split routine into your fitness routine can help you achieve a lean, toned, and functional physique, as well as improve your overall health and well-being.
So, give it a try and discover the amazing benefits of bodyweight training today!