PPL WORKOUT FOR WOMEN (6 DAYS)

About this plan

12-week workout for body recomposition: Lose fat and gain muscle. Ready to hear how you can do it? I'll tell you everything, keep reading. The PPL workout, which stands for Push Pull and Legs, is a type of training split that quickly became popular among regular gym-goers due to its broad effectiveness for muscle mass development. The main division is as follows: - Push: Chest, Shoulders, and Triceps - Pull: Back, Trapezius, and Biceps - Legs: Hamstrings, Quads, and Calves This workout is optimized with a selection of compound exercises that stimulate the growth of different muscles more and burn more calories. For the first 3 days, the weight will be heavier, maintaining a rest of up to 3 minutes, and the repetitions will be kept at a maximum of 8. In the second part (next 3 days), the repetitions will be increased to 15 with a rest of 60 seconds, maintaining a light to moderate weight. NOTES: Remember that for any goal, nutrition and sleep are very important. You may have already learned this more than by heart, but it is important to keep it in mind: - If your goal is body recomposition, the daily calories consumed should be 100 Kcal less than your maintenance. - To gain lean muscle mass, around 200 kCal more than your maintenance. - Sleep 7 to 9 hours per night. It is essential to sleep this amount of hours to maximize fat loss and minimize muscle loss (even zero). Scientifically proven, if you want to know more information about this