It’s easy to feel motivated about the idea of exercising. We all plan out our week, we have a certain fitness goal to attack and I’m pretty sure we all made the resolution to live our best fit life moving forward. 

Our plan most likely doesn’t pan out like we plan. We all are busy people, right? And once we are overwhelmed with making sure we knock out daily task, and managing unexpected events, our fitness goals lose momentum. Tomorrow turns into next week, next week turns into next month, and then another New Year fitness resolution.

Yes, I get that you are busy, and I’m not calling you lazy. Regular exercise might not be compelling because it will take a while to see the results you want. But each of us has ultimate control over what goes on our calendar.

It all comes down to time management, and being mentally disciplined to decline anything that gets in the way of your goals. People who meet me assume I train in the gym for two to three hours a day seven days a week. Don’t get me wrong, if I wanted to, I could. Sometimes I get on a high from working out and two to three hours pass by.

However just like you, I don’t have time to spend hours in the gym. Maintaining family, staying on top of multiple client’s fitness goals, furthering my education, and keeping myself at the highest standard may seem like hard work, but it can be done.

What I want to do is reconcile the idea of being too busy to work out, and produce a sane way to have a busy schedule and not lose sight of your fitness goals.

Have you heard of the PPL training?

If not, no worries. I will show you how you can adopt this training method, especially for people like you and I.



The push/pull/legs split is a weight training regime that is center around splitting your training into 3 days, splitting the body into three groups. Upper body pushing(P) muscles, upper body pulling(P) muscles and then leg day. Abs can be trained with any day you choose, most likely I incorporate ab training with leg day.

Each group has a separate training day. This way is a solid way to give your fitness training a foundation, to where you aren’t clueless, as to what to work on the day of your training. This is a proven way to gain size, and develop muscle.

  • Push – Think of anything moving away from your body (think of bench press) 
  • Pull – Think of any training method moving towards your body (think low row)
  • Legs – Legs is pretty self-explanatory


Consider PPL training as a primarily focused strategy of compound workouts. A compound workout is a workout that works several muscles at one time.

Compound exercises are the most efficient use of your time, you will work more muscle groups in a short period of time. For example, on your push day, you will perform the bench press. The bench press was ranked as the number one chest exercise by the American Council on Exercise and taxes multiple muscles in the upper body, such as the chest, shoulders, and arms.

Compound lifts like the bench press recruit multiple muscle for a successful rep.

This is why PPLs are better for beginners and busy people than the standard “bro split.”

A bro split is a workout routine that targets specifically one or two muscle groups per day every day of the week. So you can see how that may seem time consuming for someone with a busy life.

For Example:

  1. Monday – Chest
  2. Tuesday – Arm
  3. Wednesday – Back
  4. Thursday – Shoulder
  5. Friday – Legs  
  6. Saturday – Core
  7. Sunday – Rest

Now if you want to put on muscle, you will need to push your training beyond your confront zone to see any progress. If Monday was Chest day, most likely your arms were included in your Monday workout. Your training won’t be as effective because you basically trained them the day before on Chest Day.

PPL training fixes that by grouping your muscles accordingly. Your push day exercise doesn’t target the same muscle groups as your pull day workout, nor your leg day exercise. This will allow your muscle a proper time to get adequate time to recover, which will get you faster results and a speedy recovery.

The goal is to condense your workout into a flow of productivity. It’s three days a week, for 45mins to an hour max!    

Here is a 7 Day Split I would recommend for clients who are busy and travel often but want to maintain a fitness routine.

  1. Monday: Push (Chest, Shoulders, Triceps)
  2. Tuesday: Off
  3. Wednesday: Pull (Back, Biceps)
  4. Thursday: Off
  5. Friday: Legs (Quads, Calves, Glutes, Abs)
  6. Saturday: Off
  7. Sunday: Off

If you’re reading this article, chances are you have a pretty busy life. I want to extend my fitness group chat on Facebook: FIT BY JC , for daily tips, and motivation to keep working out in the forefront of your mind.

If you want to cut down to a lean body, and gain solid muscle while gaining little to no fat,  join FIT BY JC Facebook Chat now!

Get health and fitness tips including workouts by following SOULE’s weekly Fitness Friday column. Join the conversation on our social media for videos and additional content.

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