NICOLAS BERNDT PUSH PULL LEGS SPLIT TRAINING ROUTINE

Course Overview:

This training course is designed around the push-pull-legs (PPL) split, one of the most effective and efficient ways to train. This split allows for balanced muscle growth and recovery, focusing on pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps), and legs on separate days. The structure ensures each muscle group receives adequate attention and recovery time.

Training Schedule:

• Monday FRIDAY: Push (Chest, Triceps, Shoulders)
• Tuesday Saturday: Pull (Back, Biceps)
• Wednesday Sunday: Legs
• Thursday: Rest
• Friday: Push (Chest, Triceps, Shoulders)
• Saturday: Pull (Back, Biceps)
• Sunday: Legs
• Repeat

Weekly Split Details:

Monday & Friday: Push Day

• Pause Bench Press Lower chest
  • Sets: 3
  • Reps: 5-12 (All till failure)
  • Rest: 2-3 minutes in between sets
• Incline Dumbbell Press Upper Chest
• Sets: 2-3
• Reps: 6-12 (All till failure)
• Rest: 2-3 minutes in between sets
• Pec Dec/Chest Flys Isolating the Chest as a Whole