These PPL Hypertrophy Bench Press & Deadlift Workouts Target Major Muscle Groups

Apr 17, 2024

If you want to put the ‘muscle’ in ‘Muscle Beach’ this summer, then follow the advice in FItness Fahrenheit’s guide to PPL hypertrophy training!

Whether you want to have huge muscles like Arnold Schwarzenegger or simply be a slightly bigger version of yourself, Fitness Fahrenheit can help you get there! In their guide, they show you how you can use progressive overload, compound movements, and intensity management to get the most out of your PPL workouts. The guide also discusses recovery, nutrition, and supplements, and the roles they play in achieving exercise goals.

You can read the guide in its entirety by visiting

What Is PPL?

PPL, or Push Pull Legs, is a weekly workout regimen that targets your body’s major muscle groups. “PPL is designed specifically for hypertrophy, which basically means ‘making your muscles bigger’,” explained a spokesperson for Fitness Fahrenheit. “The idea behind it is to work your muscles really hard and then give them a period of rest. This allows them the time to both grow and recover.”

Progressive Overload

Fitness Fahrenheit says that the key to maximizing PPL training results is progressive overload, which is the gradual addition of weight, reps, and intensity to your workouts. For example, you might use 30 lbs weights for your exercises one week and then go up to 35 lbs weights the next week to challenge your muscles.

Compound Movements

Also important when doing PPL training is compound movements. These are any movements that work multiple muscle groups at one time. Fitness Fahrenheit notes that the most effective compound movements are bench and overhead presses, dips, deadlifts, pull-ups/chin-ups, rows, and squats.

Form & Technique

Fitness Fahrenheit is quick to stress that when performing these compound movements, you must know your form and technique. By doing so, you prevent injury and ensure you activate all the intended muscles.

Managing Intensity

Furthermore, Fitness Fahrenheit encourages you to listen to your body and manage the intensity of your workouts as needed. To do this, they recommend you come up with a 7-day PPL training plan that includes 2 pull days, 2 push days, 2 leg days, and 1 rest/recovery day. Of course, this plan can be adjusted or modulated to suit each person’s individual needs.

Recovery, Nutrition & Supplements

Never forget the importance of recovery, nutrition, and supplements to your PPL training. Ideally, Fitness Fahrenheit suggests that you try to get 7 to 9 hours of sleep every night and that when you're not working out, you're at least staying active by walking, jogging, swimming, or doing some other light motions. Moreover, you should be eating balanced meals consisting of protein, carbs, and fats, preferably within an hour of your workout.

“If you want to be stronger, build muscle, and look good, then PPL hypertrophy training could be for you,” said the spokesperson. “It’s not just about lifting heavy weights; it’s about lifting smarter too, and with our guide at your side you’ll start seeing the results you’re looking for.”

Go to and elevate your workouts today!

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