{"id":58,"date":"2019-01-24T22:15:38","date_gmt":"2019-01-24T21:15:38","guid":{"rendered":"https:\/\/alles-zum-training.de\/?post_type=trainingsplan&#038;p=58"},"modified":"2023-05-10T21:09:49","modified_gmt":"2023-05-10T19:09:49","slug":"push-pull-legs","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/de\/trainingsplan\/push-pull-legs\/","title":{"rendered":"Push, Pull, Legs"},"content":{"rendered":"<p>Der Push-Pull-Beine-Trainingsplan ist ein Klassiker und erfreute sich besonders in den vergangenen Jahren wieder gr\u00f6\u00dferer Beliebtheit. Es handelt sich im Grunde um eine besondere Form des 3er Split, an dem alle Muskelgruppen in an insgesamt drei Tagen trainiert werden.<\/p>\n<p>Das Besondere am PPL-Plan ist die Gruppierung der \u00dcbungen. Sie folgt meist dem\u00a0 folgenden Schema:<\/p>\n<ul>\n<li>1. Woche\n<ul>\n<li>Montag: Push (Dr\u00fcckbewegung)<\/li>\n<li>Dienstag: Pull (Zugbewegung)<\/li>\n<li>Mittwoch: Legs (Beine)<\/li>\n<li>Donnerstag: Pause<\/li>\n<li>Freitag: Pause<\/li>\n<li>Samstag: Push<\/li>\n<li>Sonntag: Pull<\/li>\n<\/ul>\n<\/li>\n<li>2. Woche\n<ul>\n<li>Montag: Legs<\/li>\n<li>Dienstag: Pause<\/li>\n<li>Mittwoch: Push<\/li>\n<li>Donnerstag: Pull<\/li>\n<li>Freitag: Legs<\/li>\n<li>Samstag: Pause<\/li>\n<li>Sonntag: Pause<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"PPL-Beispielplan\">PPL-Beispielplan<\/span><\/h2>\n<p>So setzt sich ein Push-Pull-Legs Trainingsplan grunds\u00e4tzlich zusammen:<\/p>\n<ul>\n<li>Push-Bewegungen werden prim\u00e4r von Brust, vordere\/mittlere Schulter und Trizeps ausgef\u00fchrt.<\/li>\n<li>Pull-Bewegungen von R\u00fccken, Bizeps und der hinteren Schulter.<\/li>\n<li>Legs als Bein-Tag sind selbsterkl\u00e4rend.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Push-Tag\">Push-Tag<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>\u00dcbung<\/td>\n<td>Hauptmuskelgruppe<\/td>\n<td>S\u00e4tze<\/td>\n<td>Wiederholungen<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/bankdruecken\/\">Bankdr\u00fccken<\/a><\/td>\n<td>Brust<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/dips\/\">Dips<\/a><\/td>\n<td>Brust<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/schraegbankdruecken\/\">Schr\u00e4gbankdr\u00fccken<\/a><\/td>\n<td>Brust<\/td>\n<td>3<\/td>\n<td>10\/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/seitenheben\/\">Seitenheben<\/a><\/td>\n<td>Schulter<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/frontheben\/\">Frontheben<\/a><\/td>\n<td>Schulter<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/trizepsdruecken-am-kabelzug\/\">Trizepsdr\u00fccken<\/a><\/td>\n<td>Trizeps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/kickbacks\/\">Kickbacks<\/a><\/td>\n<td>Trizeps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Pull-Tag\">Pull-Tag<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>\u00dcbung<\/td>\n<td>Hauptmuskelgruppe<\/td>\n<td>S\u00e4tze<\/td>\n<td>Wiederholungen<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/klimmzuege\/\">Klimmz\u00fcge<\/a><\/td>\n<td>Oberer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/rudern-mit-langhantel\/\">Langhantelrudern<\/a><\/td>\n<td>Oberer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/t-bar-rudern\/\">T-Bar-Rudern<\/a><\/td>\n<td>Oberer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/bizepscurls\/\">Bizepscurls mit Kurzhantel<\/a><\/td>\n<td>Bizeps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/bizepscurls-am-kabelzug\/\">Bizepscurls am Kabelzug<\/a><\/td>\n<td>Bizeps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Legs-Tag\">Legs-Tag<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>\u00dcbung<\/td>\n<td>Hauptmuskelgruppe<\/td>\n<td>S\u00e4tze<\/td>\n<td>Wiederholungen<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/kniebeugen-mit-langhantel\/\">Kniebeugen<\/a><\/td>\n<td>Oberschenkel<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr><\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/wadenheben-stehend\/\">Wadenheben stehend<\/a><\/td>\n<td>Unterschenkel<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/kreuzheben\/\">Kreuzheben<\/a><\/td>\n<td>Unterer R\u00fccken<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/de\/uebung\/sit-ups\/\">Sit-ups<\/a><\/td>\n<td>Bauch<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":1311,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":[],"yoast_head":"<title>Push, Pull, Legs &raquo; 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Es handelt sich im Grunde um eine besondere Form des 3er Split, an dem alle Muskelgruppen in an insgesamt drei Tagen trainiert werden. Das Besondere am PPL-Plan ist die Gruppierung der \u00dcbungen. Sie folgt meist dem\u00a0 folgenden Schema: 1. 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