The abs can be worked in on any of the three days of the system, it’s all about how you choose to manage your time. Here’s a simple schedule to follow that will get you shredded in no time, provided you follow a strict diet plan and stick to the routine of course.
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Push/Pull/Legs Split (7 Day Cycle)
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: off
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: off
Sunday: off
Let’s say you log in some precious vacation time or your schedule permits you to hit the gym more often. No worries. If you’re wish is to get more days in so you can get even more shredded then you can tweak the workout schedule as follows:
Push/Pull/Legs Split (5 Day Cycle)
First Week
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)
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Second Week
Monday: off
Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
Wednesday: off
Thursday: Push (Chest, Shoulders, Triceps)
Friday: Pull (Back, Biceps)
Saturday: off
Sunday: Legs (Quads, Hamstrings, Calves, Abs)
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Whether you wish to work legs first or sandwich them in between your push and pull days, it’s truly a great system that can be adjusted to your liking. It’s never a bad thing to break up the monotony once in awhile and the PPL system is great for keeping things fresh.
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Try out the PPL System and let us know your results in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
