Asynchronous Push Pull Leg Split Workout Routine (with PDF)

Maintaining a regular workout routine can be challenging in today’s fast-paced lifestyle. However, the Asynchronous Push-Pull-Legs Split workout offers a versatile solution.

By dividing training sessions into three consecutive days, followed by a rest day, and then another three days of workouts, this approach allows for a balanced fitness journey that can easily fit into a busy schedule.

In this article, we will delve into the principles, and benefits, and provide an effective Asynchronous PPL Split routine to help you achieve your fitness goals.

Understanding Asynchronous PPL Split

The Asynchronous Split PPL retains the core principles of the traditional PPL routine but introduces a distinctive scheduling pattern. Instead of adhering to a rigid weekly calendar, this approach structures workouts into two blocks of three consecutive days, separated by a rest day.

The routine follows a pattern of pull, push, leg, followed by a rest day, and this sequence continues with the rest days always moving, thus named an asynchronous routine. It creates a cycle of pull-push-leg-rest, ensuring a well-structured and consistent workout routine.

For example–

• Monday: Pull
• Tuesday: Push
• Wednesday: Legs
• Thursday: Rest
• Friday: Pull
• Saturday: Push
• Sunday: Leg
• Next Monday: Rest

This structure offers a combination of continuous training and integrated rest periods.

The Asynchronous PPL workout is built on three main components:

1. Push: Exercises that target the muscles involved in pushing movements, such as the chest, shoulders, and triceps.
2. Pull: Exercises that focus on the muscles used in pulling movements, including the back and biceps.
3. Legs: Exercises that primarily engage the muscles of the lower body, including quadriceps, hamstrings, and glutes.

Pros and Cons of Asynchronous PPL Split

Pros

Optimized Recovery: The inclusion of a rest day in the middle of the week allows for optimal recovery between the two blocks of workouts. This helps prevent overtraining and promotes better long-term gains.

Ideal for Advanced Lifters, Seeking Progressive Challenges: The asynchronous PPL split proves ideal for advanced lifters seeking continuous progression and new challenges.

Freedom from Manipulating Volume or Exercise Selection: The asynchronous split eliminates the need to manipulate volume or exercise selection due to the absence of consecutive pull and leg days. This simplifies the planning and execution of workouts.

Cons

Strategic Planning Needed Due to Unpredictable Rest Days: The ever-changing rest day in the asynchronous split requires lifters to strategically plan their workouts. This unpredictability demands a higher level of planning to ensure optimal recovery and performance.

Need Access to the Gym Every Day: Since there’s no fixed rest day, you’ll need access to a gym every day. This might be a hurdle for those who don’t have consistent access to fitness facilities.

Asynchronous PPL Split Routine

The Asynchronous Push-Pull-Leg (PPL) workout split is a versatile and efficient approach crafted for advanced fitness enthusiasts. Recognized as a perfect PPL split, this routine is not only easy to follow but empowers you to customize your fitness journey.

Remember to adjust the workout intensity based on your fitness level and complement your efforts with a proper diet for optimum results. Let’s embark on this journey together and sculpt the best version of you!

Note: Here we are introducing PPL as “pull, push, leg” instead of the traditional “push, pull, leg” sequence. Doing deadlifts and squats on consecutive days can be tough on your body, so spreading them out helps give each exercise its due focus and allows your muscles to recover properly between each exercise.

Day 1: Pull Workout

1. Deadlifts: 4 sets x 6-10 reps
2. T Bar Rows: 3 sets x 10-12 reps
3. Face Pulls: 3 sets x 15-20 reps
4. Barbell Curls: 3 sets x 12-15 reps
5. Hammer Curls: 3 sets x 12-15 reps
6. Incline Dumbbell Curls: 3 sets x 12-15 reps
7. Dumbbell Shrugs: 3 sets x 12-15 reps
8. Pull-Ups: 3 sets x As Many Reps As Possible

Day 2: Push Workout

1. Incline Barbell Bench Press: 4 sets x 8-12 reps
2. Dumbbell Bench Press: 3 sets x 12-15 reps
3. Incline Dumbbell Chest Flyes: 3 sets x 12-15 reps
4. Overhead Dumbbell Press: 3 sets x 10-15 reps
5. Lateral Raises: 3 sets x 15-20 reps
6. Triceps Rope Pushdown: 3 sets x 12-15 reps
7. Overhead Cable Tricep Extension: 3 sets x 12-15 reps
8. Push-Ups: 3 sets x As Many Reps As Possible

Day 3: Leg Workout

1. Barbell Squats: 4 sets x 8-12 reps
2. Reverse Lunges: 3 sets x 12-15 reps per leg
3. Barbell Hip Thrust: 3 sets x 10-12 reps
4. Leg Press: 3 sets x 12-15 reps
5. Leg Extension: 3 sets x 12-15 reps
6. Lying Hamstring Curls: 3 sets x 12-15 reps
7. Standing Calf Raises: 4 sets x 15-20 reps
8. Crunches: 3 sets x As Many Reps As Possible

Day 4: Rest

Days 5: Pull Workout

1. Barbell Rows: 4 sets x 6-10 reps
2. Wide Grip Lat Pulldowns: 3 sets x 10-12 reps
3. Cable Rows: 3 sets x 10-12 reps
4. Dumbbell Curls: 3 sets x 12-15 reps
5. Preacher Curls: 3 sets x 12-15 reps
6. Cable Rope Hammer Curls: 3 sets x 12-15 reps
7. Barbell Behind The Back Shrug: 3 sets x 12-15 reps
8. Chin-Ups: 3 sets x As Many Reps As Possible

Day 6: Push Workout

1. Barbell Bench Press: 4 sets x 8-12 reps
2. Incline Dumbbell Bench Press: 3 sets x 10-15 reps
3. High to Low Cable Chest Press: 3 sets x 12-15 reps
4. Military Press: 3 sets x 10-15 reps
5. Front Raises: 3 sets x 15-20 reps
6. Skull Crushers: 3 sets x 12-15 reps
7. Cable Triceps Kickbacks: 3 sets x 12-15 reps
8. Dips: 3 sets x As Many Reps As Possible

Day 7: Leg Workout

1. Front Squats: 4 sets x 8-12 reps
2. Goblet Squat: 3 sets x 12-15 reps
3. Walking Lunges: 3 sets x 12-15 reps per leg
4. Leg Press: 3 sets x 12-15 reps
5. Leg Extension: 3 sets x 12-15 reps
6. Lying Leg Curl: 3 sets x 12-15 reps
7. Calf Raises on the Leg Press Machine: 4 sets x 15-20 reps
8. Lying Leg Raises: 3 sets x As Many Reps As Possible

Day 8: Rest

Asynchronous PPL Split PDF

Here is an easily accessible PDF template of the Asynchronous Split PPL Workout Routine.

Whether you prefer the tangible feel of paper or the convenience of having it on your phone for quick reference, this downloadable template is designed to make your fitness journey even more seamless. Download your PDF now and let the gains begin!

Don’t miss:

Classic Push Pull Leg Split Workout Routine
Barbell-Only Push Pull Leg Workout Routine
Resistance Band Push Pull Leg Split Workout Routine
Cable Machine Push Pull Legs Workout Routine
Machine-Only PPL Split Workout Routine
Kettlebell Push Pull Leg Workout Program

Summing Up

Asynchronous Split PPL workout lays the foundation for a well-rounded and adaptable fitness routine. By strategically organizing push, pull, and leg workouts, this approach allows for flexibility while ensuring an intense and effective training experience.

As you progress through this dynamic routine, stay attuned to your body’s feedback, make necessary adjustments, and revel in the journey towards achieving your fitness goals. Remember, sticking to your routine is the key to achieving long-term success in your fitness journey.