How To Lift Weights Every Day
The Push, Pull, Legs Routine: Lift Every Day And See Real Results
Sep
Lift Every Day: Push, Pull, Legs—And Why You Should
If you’re serious about training like an athlete and achieving real, measurable progress, you’ve probably wondered: Can you lift weights every day without feeling burnt out? The answer is a solid yes. And the best way to do it? A push, pull, legs (PPL) workout routine.
Here’s why it works: The PPL routine is hands down the most efficient way to train every major muscle group in your body while allowing enough recovery to keep you both strong and injury-free. It’s a system I’ve used to transform my own body—building muscle, eliminating chronic pain, and improving mobility—all while losing fat.
Let me take you back to when I started: I used to deal with nagging hip pain and stiffness, especially after sitting at a desk all day. I had to start out doing basic movements like windmills with a 25 lb kettlebell because I was so immobile. But once I committed to the daily PPL structure, everything changed. My strength skyrocketed, I gained 5 lbs of muscle while dropping 40 lbs of fat, and that nagging pain? Gone. Today, I’m repping 50 lbs on the windmill with ease and have regained the mobility I thought I’d lost forever.
If you’re reading this, you’re likely someone who wants to train like an athlete—not just to look good, but to stay mobile, move well, and dominate in everything from lifting to running, or even jiu-jitsu. Here’s how a daily PPL routine (with a little help from AI tech like Endura) can get you there.
Why You Should Lift Every Day With a Push, Pull, Legs Routine
1. You Train Like an Athlete, Not a Bodybuilder
Athletes train daily, not just to build muscle, but to stay mobile, strong, and agile. A PPL workout routine fits this approach perfectly by rotating muscle groups every other workout. This gives each group ample recovery while still allowing you to train intensely every day. Instead of sitting out sore and stiff after hitting the gym too hard, you’ll be back at it tomorrow, focused on a new set of muscles.
When I started lifting daily, I noticed a huge difference in how my body responded. More than just the aesthetic changes, I felt stronger, faster, and more athletic overall. The added variety from focusing on different muscle groups every day meant my body never felt overworked. Instead, I was primed and ready for each session.
2. More Variety Means More Results
One of the best things about a PPL split is the variety it offers. Splitting your workouts into push, pull, and legs means you can give each muscle group the attention it deserves while keeping things fresh and challenging. You’ll focus more on the specific movements that target each muscle, from heavy compound lifts like squats and deadlifts to more specialized movements like overhead squats and rotational exercises.
Personally, I found that incorporating exercises like windmills and rotational movements did wonders for my chronic hip pain. At first, I could barely manage a 25 lb kettlebell for windmills. But with consistent PPL workouts, I gradually worked my way up to 50 lbs for reps. Not only did my hip pain disappear, but my core strength and overall mobility improved dramatically.
3. Superior Recovery and Injury Prevention
The beauty of the PPL split is that it naturally builds in recovery by focusing on different muscle groups each day. Each muscle group gets 48 hours of rest between workouts, allowing you to push hard without risking overtraining.
When I was dropping 40 lbs of fat, I was worried that working out every day might be too much. But by using PPL, I was able to stay consistent, building muscle and getting stronger while avoiding injury. The variety and spacing of the exercises allowed my body to recover properly, and I never felt burnt out.
How to Structure Your Push, Pull, Legs Routine
Here’s a blueprint I follow for structuring my PPL workouts. I’ve found that adding leg exercises into almost every session helps balance strength, stability, and mobility. Here’s how I typically plan my week:
Day 1: Pull
- Upper Body: Rows, pull-ups, lat pull-downs
- Lower Body: Romanian deadlifts, kettlebell swings
- Core: Planks, hanging leg raises
- Optional: Biceps and forearms
Day 2: Push
- Upper Body: Bench press, overhead press
- Lower Body: Squats, lunges
- Core: Ab wheel rollouts
- Optional: Triceps and calves
Day 3: Pull (Variation)
- Upper Body: Single-arm rows, chin-ups
- Lower Body: Deadlift variations
- Core: Russian twists
- Optional: Biceps, forearms
Day 4: Push (Variation)
- Upper Body: Incline bench, Arnold presses
- Lower Body: Bulgarian split squats
- Core: Hanging leg raises
- Optional: Triceps, calves
Day 5: Pull (Variation)
- Upper Body: Lat pull-downs, bent-over rows
- Lower Body: Trap bar deadlifts
- Core: Windmills (a personal favorite for building strength and mobility)
- Optional: Biceps, forearms
Day 6: Push (Variation)
- Upper Body: Dips, machine chest press
- Lower Body: Front squats
- Core: Cable crunches
- Optional: Triceps, calves
Day 7: Active Recovery or Free Day
- Choose 3-4 exercises and do 2-3 sets of 8-10 reps of each.
- Another workout I like to do on this day is a farmer’s carry workout where I do 30 minutes of different types of farmers workout.
The Secret Sauce: Daily Undulating Periodization (DUP)
Daily Undulating Periodization (DUP) is a powerful technique for varying your rep ranges each day, which prevents plateaus and maximizes gains. DUP allows you to target different strength and hypertrophy goals without overloading the same muscle fibers every day. It’s a science-backed approach that I use regularly, and it’s one of the reasons I’ve been able to consistently make progress.
Here’s an example of how I structure my DUP:
- Day 1 (Pull): 5 sets of 3-5 reps for strength
- Day 2 (Push): 4 sets of 8-10 reps for hypertrophy
- Day 3 (Pull): 3 sets of 12-15 reps for endurance
- Day 4 (Push): 4 sets of 6-8 reps for a mix of strength and hypertrophy
- Day 5 (Pull): 3 sets of 10-12 reps for hypertrophy
- Day 6 (Push): 2-3 sets of 15+ reps for endurance
- Day 7 (Push/Pull/Legs): 2 sets of 8-10 reps
This varied approach keeps your muscles guessing and growing while preventing burnout.
Enter AI: How Endura Customizes PPL for You
Now, structuring this routine and making sure you get the right volume, intensity, and variety can seem overwhelming. That’s where Endura comes in. Endura is an AI-powered workout coach that customizes a PPL workout for you based on your goals, fitness level, and available equipment.
With Endura, you don’t have to guess how many sets to do or whether you should push harder or rest more. It tracks your progress, adjusts based on how you feel, and optimizes your training plan in real-time.
Ready to train like an athlete? Give Endura a try, and start seeing real progress without the guesswork.
Push, Pull, Legs—The Athlete’s Way
Lifting every day with a Push, Pull, Legs routine allows you to train like an athlete, build muscle, stay mobile, and avoid injury. Whether you’re chasing fat loss, strength gains, or improved mobility like I was, this system keeps you progressing day after day.
If you want to cut through the confusion of workout programming and train smarter, not harder, give Endura a shot. You’ll be on your way to crushing your goals and feeling stronger than ever.
- Get Stronger Faster with This Full-Body AMRAP Workout - November 2, 2024
- Get Strong, Fast, and Fit with This Twice-Weekly Full-Body Workout - November 1, 2024
- Get Strong and Fit: Train Like an Athlete in Just 3 Weekly Workouts - October 31, 2024
