3-Day PPL Workout Routine. Day 3- Legs Workout

3-Day PPL Workout Routine. Day 3- Legs Workout
দিন 3- পায়ের ব্যায়াম || 3-দিনের পিপিএল ওয়ার্কআউট রুটিন
Day 3- Legs Workout || 3-Araw na PPL Workout Routine
اليوم الثالث- تمرين الساقين || روتين تجريب PPL لمدة 3 أيام
दिन 3- पैरों की कसरत || 3-दिवसीय पीपीएल वर्कआउट रूटीन
Guyyaa 3- Sochii Miilaa || Guyyaa 3 PPL Workout Routine
Dia 3- Treino de Pernas || Rotina de treino PPL de 3 dias
دن 3- ٹانگوں کی ورزش || 3 روزہ PPL ورزش کا معمول

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Day 3 of the 3-Day Push Pull Legs (PPL) workout routine is dedicated to the "Legs" day, focusing on developing your lower body strength and muscle mass. This day targets various muscle groups in your legs, including the quadriceps, hamstrings, glutes, and calves. Here's a detailed description of the exercises, sets, and reps for Day 3:

0:00 Intro
0:08 Barbell Deadlift
0:42 Hack Squat
1:17 Lever Leg Extension
1:53 Sled-45° Leg Press
2:29 Lever Lying Leg Curl
3:05 Lever Standing Calf Raise

Follow 3-Day PPL “Push-Pull-Legs” Workout Routine: 👇👇
Monday – Day 1: Push - https://youtu.be/667Cezplr_4
Tuesday – Day Off
Wednesday – Day 2: Pull - https://youtu.be/lv7sDa2l7Vg
Thursday – Day Off
Friday – Day 3: Legs - https://youtu.be/ilSKxWF_rl0
Saturday – Day Off
Sunday – Day Off

1. Barbell Deadlift: This is a foundational compound exercise that targets the entire posterior chain, including the lower back, glutes, hamstrings, and calves. Stand with your feet hip-width apart and your toes under the bar. Bend at your hips and knees to lower your torso, keeping your back straight and chest up. Grip the barbell with your hands just outside your knees. Drive your hips forward, stand up, and extend your hips and knees to lift the barbell. Lower it back to the ground with control to complete one repetition. Preform 3 sets of 8 to 10 reps.

2. Sled Hack Squat: A variation of the squat that emphasizes the quads and glutes while reducing stress on the lower back. Position yourself inside a sled hack squat machine. Place your shoulders under the pads and your feet shoulder-width apart on the platform. Push through your heels and extend your knees to lift the weight. Lower it back down by bending your knees while maintaining control of the sled. Preform 3 sets of 8 to 10 reps.

3. Lever Leg Extension: An isolation exercise that effectively targets the quadriceps. Sit down at a leg extension machine with your knees bent at 90 degrees and your feet under the footpads. Extend your knees to lift the weight, contracting your quadriceps at the top of the movement. Lower the weight back to the starting position with control. Preform 3 sets of 10 to 12 reps.

4. Sled-45° Leg Press: A compound exercise that primarily targets the quadriceps and glutes. Sit in a 45-degree leg press machine with your feet shoulder-width apart on the platform. Push the weight upwards by extending your knees and hips. Lower it back down under control, allowing your knees to bend. Perform 3 sets of 8 to 10 reps.

5. Lever Lying Leg Curl: An isolation exercise for the hamstrings that helps improve hamstring size and definition. Lie face down on a leg curl machine with your legs fully extended. Position the lever pad just above your heels. Bend your knees to curl the lever pad towards your glutes, contracting your hamstrings at the top of the movement. Lower it back down with control. Preform 3 sets of 10 to 12 reps.

6. Lever Standing Calf Raise: Focusing on the calf muscles, this exercise helps to develop calf size and strength. Stand on a calf raise machine with your shoulders under the pads and your heels hanging off the edge of the platform. Push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles. Lower your heels below the level of the platform for a full stretch before raising them again. Preform 4 sets of 12 to 15 reps.

Remember to warm up thoroughly, cool down after your workout, and prioritize proper nutrition and recovery for optimal results. If you're new to weightlifting or have specific fitness goals, consider consulting with a fitness professional or trainer to tailor the routine to your needs and abilities.

I hope you find this video informative and helpful! Thanks for watching 😊