{"id":5477,"date":"2026-09-08T10:56:19","date_gmt":"2026-09-08T08:56:19","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5477"},"modified":"2026-10-17T22:28:22","modified_gmt":"2026-10-17T20:28:22","slug":"push-pull-legs","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/pt-br\/plano-treino\/push-pull-legs\/","title":{"rendered":"Push, Pull, Legs"},"content":{"rendered":"<p>O treino Push, Pull, Legs, ou PPL, \u00e9 uma forma bastante conhecida de organizar a muscula\u00e7\u00e3o. \u00c9 uma varia\u00e7\u00e3o da divis\u00e3o em tr\u00eas partes, na qual voc\u00ea distribui os principais grupos musculares entre tr\u00eas tipos de sess\u00e3o.<\/p>\n<p>Sua caracter\u00edstica principal \u00e9 a maneira de agrupar os exerc\u00edcios: empurrar, puxar e pernas. Voc\u00ea pode organizar essas sess\u00f5es seguindo um calend\u00e1rio como este:<\/p>\n<ul>\n<li>Semana 1\n<ul>\n<li>Segunda-feira: empurrar (movimentos de empurrar)<\/li>\n<li>Ter\u00e7a-feira: puxar (movimentos de puxar)<\/li>\n<li>Quarta-feira: pernas<\/li>\n<li>Quinta-feira: descanso<\/li>\n<li>Sexta-feira: descanso<\/li>\n<li>S\u00e1bado: empurrar<\/li>\n<li>Domingo: puxar<\/li>\n<\/ul>\n<\/li>\n<li>Semana 2\n<ul>\n<li>Segunda-feira: pernas<\/li>\n<li>Ter\u00e7a-feira: descanso<\/li>\n<li>Quarta-feira: empurrar<\/li>\n<li>Quinta-feira: puxar<\/li>\n<li>Sexta-feira: pernas<\/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=\"Exemplo_de_treino_PPL\">Exemplo de treino PPL<\/span><\/h2>\n<p>Os grupos musculares ficam distribu\u00eddos da seguinte forma neste exemplo de treino Push, Pull, Legs:<\/p>\n<ul>\n<li>A sess\u00e3o de empurrar se concentra principalmente no peito, nas por\u00e7\u00f5es anterior e m\u00e9dia dos ombros e nos tr\u00edceps.<\/li>\n<li>A sess\u00e3o de puxar se concentra nas costas, nos b\u00edceps e na por\u00e7\u00e3o posterior dos ombros.<\/li>\n<li>A sess\u00e3o de pernas re\u00fane o trabalho da parte inferior do corpo.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dia_de_empurrar\">Dia de empurrar<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exerc\u00edcio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>Repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/supino-reto\/\">Supino reto<\/a><\/td>\n<td>Peito<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/mergulho-nas-paralelas\/\">Mergulho nas paralelas<\/a><\/td>\n<td>Peito<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/supino-inclinado-barra\/\">Supino inclinado com barra<\/a><\/td>\n<td>Peito<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-lateral\/\">Eleva\u00e7\u00e3o lateral<\/a><\/td>\n<td>Ombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-frontal-com-halteres\/\">Eleva\u00e7\u00e3o frontal<\/a><\/td>\n<td>Ombros<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/extensao-triceps-polia\/\">Tr\u00edceps na polia<\/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\/pt-br\/exercicio\/triceps-coice-halter\/\">Tr\u00edceps coice<\/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_puxar\">Dia de puxar<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exerc\u00edcio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>Repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/barra-fixa\/\">Barra fixa<\/a><\/td>\n<td>Parte superior das costas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/remada-barra\/\">Remada com barra<\/a><\/td>\n<td>Parte superior das costas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/remada-cavalinho\/\">Remada cavalinho<\/a><\/td>\n<td>Parte superior das costas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/rosca-com-halteres\/\">Rosca direta com halteres<\/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\/pt-br\/exercicio\/rosca-na-polia\/\">Rosca b\u00edceps na polia<\/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_pernas\">Dia de pernas<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exerc\u00edcio<\/td>\n<td>Grupo muscular principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>Repeti\u00e7\u00f5es<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/agachamento-barra\/\">Agachamento com barra<\/a><\/td>\n<td>Coxas<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/elevacao-panturrilhas-em-pe-maquina\/\">Eleva\u00e7\u00e3o de panturrilhas em p\u00e9<\/a><\/td>\n<td>Panturrilhas<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/levantamento-terra\/\">Levantamento terra<\/a><\/td>\n<td>Lombar<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/pt-br\/exercicio\/sit-up\/\">Abdominal sit-up<\/a><\/td>\n<td>Abd\u00f4men<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5478,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[8764,9391,9078,9277,8528,8736,9220,9247,9389,9142,9118,9303,8808,9167,9157,9195,9067,8883,8915,8985,9489,9456,9010,9405,8830,9064,9616,9859,9193,9525,8932,9643,8991,9650,8741,9791,9580,9841],"popularity":"","tf_plan_scope":"Treinos de exemplo apresentados","tf_plan_notes":"Cada treino listado \u00e9 contado uma vez. 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