{"id":5462,"date":"2026-09-08T10:46:22","date_gmt":"2026-09-08T08:46:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5462"},"modified":"2026-10-17T22:28:18","modified_gmt":"2026-10-17T20:28:18","slug":"push-pull-legs","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/es\/plan-entrenamiento\/push-pull-legs\/","title":{"rendered":"Push, Pull, Legs"},"content":{"rendered":"<p>La rutina Push, Pull, Legs, o PPL, es una forma muy conocida de organizar el entrenamiento. Se trata de una variante de la divisi\u00f3n en tres partes, en la que distribuyes los principales grupos musculares entre tres tipos de sesi\u00f3n.<\/p>\n<p>Su caracter\u00edstica principal es c\u00f3mo agrupa los ejercicios: empuje, tir\u00f3n y piernas. Puedes organizar esas sesiones siguiendo un calendario como este:<\/p>\n<ul>\n<li>Semana 1\n<ul>\n<li>Lunes: empuje (movimientos de empuje)<\/li>\n<li>Martes: tir\u00f3n (movimientos de tracci\u00f3n)<\/li>\n<li>Mi\u00e9rcoles: piernas<\/li>\n<li>Jueves: descanso<\/li>\n<li>Viernes: descanso<\/li>\n<li>S\u00e1bado: empuje<\/li>\n<li>Domingo: tir\u00f3n<\/li>\n<\/ul>\n<\/li>\n<li>Semana 2\n<ul>\n<li>Lunes: piernas<\/li>\n<li>Martes: descanso<\/li>\n<li>Mi\u00e9rcoles: empuje<\/li>\n<li>Jueves: tir\u00f3n<\/li>\n<li>Viernes: piernas<\/li>\n<li>S\u00e1bado: descanso<\/li>\n<li>Domingo: descanso<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ejemplo_de_rutina_PPL\">Ejemplo de rutina PPL<\/span><\/h2>\n<p>Los grupos musculares se distribuyen de la siguiente forma en este ejemplo de rutina Push, Pull, Legs:<\/p>\n<ul>\n<li>La sesi\u00f3n de empuje se centra principalmente en el pecho, la parte anterior y media de los hombros y los tr\u00edceps.<\/li>\n<li>La sesi\u00f3n de tir\u00f3n se centra en la espalda, los b\u00edceps y la parte posterior de los hombros.<\/li>\n<li>La sesi\u00f3n de piernas re\u00fane el trabajo de la parte inferior del cuerpo.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dia_de_empuje\">D\u00eda de empuje<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/press-de-banca\/\">Press de banca<\/a><\/td>\n<td>Pecho<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/fondos-en-paralelas\/\">Fondos en paralelas<\/a><\/td>\n<td>Pecho<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/press-inclinado-con-barra\/\">Press de banca inclinado con barra<\/a><\/td>\n<td>Pecho<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevaciones-laterales-con-mancuernas\/\">Elevaciones laterales<\/a><\/td>\n<td>Hombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevaciones-frontales-con-mancuernas\/\">Elevaciones frontales<\/a><\/td>\n<td>Hombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/extensiones-de-triceps-en-polea\/\">Extensiones de tr\u00edceps en polea<\/a><\/td>\n<td>Tr\u00edceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/patada-de-triceps-con-mancuerna\/\">Patada de tr\u00edceps<\/a><\/td>\n<td>Tr\u00edceps<\/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=\"Dia_de_tiron\">D\u00eda de tir\u00f3n<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/dominadas\/\">Dominadas<\/a><\/td>\n<td>Espalda alta<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/remo-con-barra\/\">Remo con barra<\/a><\/td>\n<td>Espalda alta<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/remo-con-barra-t\/\">Remo en barra T<\/a><\/td>\n<td>Espalda alta<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/curl-de-biceps\/\">Curl de b\u00edceps con mancuernas<\/a><\/td>\n<td>B\u00edceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/curl-de-biceps-en-polea\/\">Curl de b\u00edceps en polea<\/a><\/td>\n<td>B\u00edceps<\/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=\"Dia_de_piernas\">D\u00eda de piernas<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Ejercicio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>Series<\/td>\n<td>Repeticiones<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/sentadillas-con-barra\/\">Sentadillas con barra<\/a><\/td>\n<td>Muslos<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/elevacion-de-talones-de-pie-en-maquina\/\">Elevaciones de talones de pie<\/a><\/td>\n<td>Pantorrillas<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/peso-muerto\/\">Peso muerto<\/a><\/td>\n<td>Zona lumbar<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/es\/ejercicio\/sit-ups\/\">Abdominales sit-up<\/a><\/td>\n<td>Abdomen<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5463,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[5595,5815,5707,5773,5509,5589,5752,5764,5812,5722,5725,5782,5617,5737,5734,5746,5704,5641,5653,5674,5845,5830,5686,5809,5623,5701,5890,5965,5743,5857,5656,5896,5677,5893,5592,5947,5878,5962],"popularity":"","tf_plan_scope":"Sesiones de ejemplo indicadas","tf_plan_notes":"Cada sesi\u00f3n indicada se cuenta una vez. El resultado describe estos entrenamientos de ejemplo; la frecuencia y la progresi\u00f3n se explican en el art\u00edculo.","tf_plan_sessions":[{"session_key":"session-1","session_name":"D\u00eda de empuje","session_exercises":[{"exercise_post":391,"exercise_label":"Press de banca","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1774,"exercise_label":"Fondos en paralelas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1920,"exercise_label":"Press de banca inclinado con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1928,"exercise_label":"Elevaciones laterales","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":1791,"exercise_label":"Elevaciones frontales","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":1944,"exercise_label":"Extensiones de tr\u00edceps en polea","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false},{"exercise_post":1798,"exercise_label":"Patada de tr\u00edceps","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 repeticiones","is_optional":false}]},{"session_key":"session-2","session_name":"D\u00eda de tir\u00f3n","session_exercises":[{"exercise_post":1802,"exercise_label":"Dominadas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1908,"exercise_label":"Remo con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1943,"exercise_label":"Remo en barra T","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1765,"exercise_label":"Curl de b\u00edceps con mancuernas","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1766,"exercise_label":"Curl de b\u00edceps en polea","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false}]},{"session_key":"session-3","session_name":"D\u00eda de piernas","session_exercises":[{"exercise_post":1810,"exercise_label":"Sentadillas con barra","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1969,"exercise_label":"Elevaciones de talones de pie","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 repeticiones","is_optional":false},{"exercise_post":1817,"exercise_label":"Peso muerto","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 repeticiones","is_optional":false},{"exercise_post":1936,"exercise_label":"Abdominales sit-up","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 repeticiones","is_optional":false}]}]},"yoast_head":"<title>Push, Pull, Legs &raquo; Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/es\/plan-entrenamiento\/push-pull-legs\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Push, Pull, Legs\" \/>\n<meta property=\"og:description\" content=\"La rutina Push, Pull, Legs, o PPL, es una forma muy conocida de organizar el entrenamiento. 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Puedes organizar esas sesiones siguiendo un calendario como este: Semana 1 Lunes: empuje (movimientos de empuje) Martes: tir\u00f3n [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/es\/plan-entrenamiento\/push-pull-legs\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:28:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/ppl.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutos\" \/>","yoast_head_json":{"title":"Push, Pull, Legs &raquo; Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/es\/plan-entrenamiento\/push-pull-legs\/","og_locale":"es_ES","og_type":"article","og_title":"Push, Pull, Legs","og_description":"La rutina Push, Pull, Legs, o PPL, es una forma muy conocida de organizar el entrenamiento. 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