Building a solid foundation for beginners

For beginners looking for a straightforward and effective workout split, the Push-Pull-Legs (PPL) routine is an excellent choice. It focuses on key muscle groups, making it easy to follow and ideal for building a solid foundation of strength and muscle.

Day 1: Push (Chest, Shoulders, Triceps)

1. Bench press- 3 sets of 8-10 reps - Targets the chest and triceps.

2. Dumbbell shoulder press-3 sets of 8-10 reps - Focuses on shoulder strength.

3. Tricep dips- 3 sets of 10-12 reps - Isolates the triceps.

4. Push-ups- 3 sets of 10-12 reps - A versatile upper body exercise.

Day 2: Pull (Back, Biceps)

1. Pull-ups or Lat pulldowns- 3 sets of 8-10 reps - Works the back and biceps.

2. Dumbbell rows-3 sets of 8-10 reps per arm - Emphasizes the upper back.

3. Barbell or dumbbell bicep curls- 3 sets of 10-12 reps - Focuses on biceps.

4. Face pulls-3 sets of 12-15 reps - Engages the rear deltoids and upper back.

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

1. Squats-3 sets of 8-10 reps - A compound exercise for overall leg strength.

2. Deadlifts-3 sets of 6-8 reps - Focuses on the lower back and hamstrings.

3. Leg Press- 3 sets of 10-12 reps - Targets quads and glutes.

4. Calf Raises- 3 sets of 12-15 reps - Strengthens calf muscles.

Day 4: Rest or Active Recovery

Take a day to rest or engage in light, low-impact activities like walking or yoga to promote recovery.

Repeat the Cycle

Continue with this 4-day workout split, allowing at least one rest day between each cycle. As you progress, you can increase the weight, repetitions, or sets to challenge your muscles further. Consistency and proper form are key, so focus on mastering each exercise. Always consult with a fitness professional or physician before starting a new exercise programme, especially if you have underlying health conditions. With dedication and persistence, you'll see significant improvements in your strength and physique.