Looking for a free push pull legs workout routine PDF? This Vista Hub printable gives beginners and early intermediates a clean Push / Pull / Legs split with example exercises, sets × reps, short form tips, a weekly schedule, and progressive overload notes — original content written for vhoriginal.com, not a scraped trainer handbook.
Push Pull Legs (PPL) groups training by movement pattern: Push for chest, shoulders, and triceps; Pull for back and biceps; Legs for quads, hamstrings, glutes, and calves. That structure helps you recover between sessions while still hitting each muscle group often enough to grow. Whether you train three days a week or six, this PDF keeps the plan simple and print-friendly on A4.
What’s inside the PDF
About eight A4 pages branded Vista Hub: a cover, an overview with 3-day and 6-day weekly options, full Push / Pull / Legs tables (exercises with sets × reps and form tips), warm-up and progressive overload guidance, a blank weekly log, equipment notes, FAQ, and a clear not-medical-advice disclaimer. Soft charcoal and teal fitness styling — large readable type, no clutter.
Example lifts include bench and incline press, overhead press, pulldowns and rows, face pulls, squats or goblet squats, Romanian deadlifts, leg curls, and calf raises, plus beginner-friendly machine swaps when free weights feel intimidating.
Who it’s for
New lifters leaving random “machine hopping,” intermediates who want a repeatable split, and home-gym users with dumbbells, a bench, and bands. Men and women can follow the same patterns — loads and calories adjust per person. If you prefer a compact gym plan you can fold into a notebook, this push pull legs workout routine PDF is built for that.
How to use the routine
Warm up 5–8 minutes, then work through the day’s table. Rest about 90–150 seconds on compounds and 60–90 seconds on isolation moves. Log weights every session and use double progression: stay in the rep range until you hit the top on all sets, then add a small load. Sleep, protein, and rest days matter as much as the workouts themselves.
Optional gear that pairs well with this plan (Amazon.com search links; we may earn a commission as an affiliate): adjustable dumbbells, resistance bands set, workout bench, and lifting straps.
FAQ
Is this a free push pull legs workout routine PDF?
Yes. Download the Vista Hub A4 PDF from the button above — no scraped coaching manuals.
Beginner or intermediate?
Both. Start on a 3-day PPL; add a second Push/Pull/Legs cycle only when recovery feels solid.
Can I do PPL at home?
Yes with dumbbells, bands, and a bench. Use the beginner swaps listed in the PDF.
Is this medical advice?
No. It is a general educational fitness outline. Ask a doctor before starting if you have injuries or health conditions.
Disclaimer
Educational training outline only. Not personalized medical, physiotherapy, or coaching advice. Train at your own risk. Vista Hub / vhoriginal.com is not responsible for injuries or outcomes from use. Affiliate product links may earn a commission at no extra cost to you.
