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As a business owner, you know that time is one of your most valuable assets. Balancing the demands of running a company with maintaining your fitness can be challenging, but it’s not impossible. In fact, staying fit can boost your focus, energy, and overall productivity. This blog post outlines a push-pull-legs (PPL) workout plan designed specifically for busy professionals who want to maximize their fitness results without compromising their business responsibilities. I have followed this routine for 3+ years while working on my business and the results can be found at the bottom of this post.

Why Prioritizing Fitness is Essential for Business Success

Before I dive into the workout plan, let’s quickly address why maintaining your fitness is crucial as a business owner:

1. Increased Energy Levels: Regular exercise boosts your energy and stamina, helping you power through long workdays.
2. Enhanced Mental Clarity: Physical activity improves cognitive function, leading to better decision-making and problem-solving.
3. Stress Management: Exercise is a natural stress reliever, helping you manage the pressures of running a business.
4. Long-Term Health: Staying fit reduces the risk of chronic illnesses, ensuring you’re in peak condition to lead your company for years to come.

The 5-Day Push-Pull-Legs Workout Plan

This PPL workout plan is designed to fit into a busy schedule, with each session taking no more than 45 minutes. The focus is on high-intensity, efficient workouts that target all major muscle groups while balancing strength training and cardiovascular exercises.

Day 1: Push Day (Chest, Shoulders, Triceps) (45 minutes)

• Warm-Up (5 minutes): Arm circles, light cardio
• Circuit 1 (20 minutes):
  • Bench press or push-ups (3 sets of 12 reps)
  • Overhead shoulder press (3 sets of 12 reps)
  • Incline dumbbell press (3 sets of 12 reps)
• Circuit 2 (15 minutes):
  • Tricep dips or cable tricep pushdowns (3 sets of 15 reps)
  • Dumbbell lateral raises (3 sets of 12 reps)
  • Push-up to plank (3 sets of 10 reps)
• Cool Down (5 minutes): Stretching focusing on the chest, shoulders, and triceps

Day 2: Pull Day (Back, Biceps, Rear Delts) (45 minutes)

• Warm-Up (5 minutes): Light cardio, shoulder and upper back mobility exercises
• Circuit 1 (20 minutes):
  • Pull-ups or lat pulldowns (3 sets of 10-12 reps)
  • Bent-over rows (3 sets of 12 reps)
  • Face pulls (3 sets of 15 reps)
• Circuit 2 (15 minutes):
  • Barbell or dumbbell curls (3 sets of 12 reps)
  • Hammer curls (3 sets of 12 reps)
  • Seated row or T-bar row (3 sets of 12 reps)
• Cool Down (5 minutes): Stretching with a focus on the back and biceps

Day 3: Leg Day (Quadriceps, Hamstrings, Glutes, Calves) (45 minutes)

• Warm-Up (5 minutes): Leg swings, light cardio
• Circuit 1 (20 minutes):
  • Squats (3 sets of 12 reps)
  • Deadlifts or Romanian deadlifts (3 sets of 12 reps)
  • Leg press or lunges (3 sets of 12 reps per leg)
• Circuit 2 (15 minutes):
  • Glute bridges (3 sets of 15 reps)
  • Calf raises (3 sets of 15 reps)
  • Bulgarian split squats (3 sets of 12 reps per leg)
• Cool Down (5 minutes): Stretching focusing on the lower body

Day 4: Active Recovery or Cardio (Optional)

• Activity (30-45 minutes): Choose a moderate-intensity activity you enjoy, such as brisk walking, cycling, or swimming. This day helps to promote recovery without putting too much strain on your muscles.
• Flexibility (10-15 minutes): Yoga or stretching to improve mobility and reduce muscle tightness.

Day 5: Push Day (Chest, Shoulders, Triceps) (45 minutes)

• Warm-Up (5 minutes): Light cardio, dynamic stretching for the upper body
• Circuit 1 (20 minutes):
  • Dumbbell bench press (3 sets of 12 reps)
  • Dumbbell shoulder press (3 sets of 12 reps)
  • Cable chest flyes or pec deck machine (3 sets of 12 reps)
• Circuit 2 (15 minutes):
  • Tricep kickbacks or skull crushers (3 sets of 12 reps)
  • Dumbbell front raises (3 sets of 12 reps)
  • Close-grip push-ups (3 sets of 12 reps)
• Cool Down (5 minutes): Stretching focusing on the chest, shoulders, and triceps

Day 6: Pull Day (Back, Biceps, Rear Delts) (45 minutes)

• Warm-Up (5 minutes): Arm swings, shoulder mobility exercises
• Circuit 1 (20 minutes):
  • Deadlifts (3 sets of 12 reps)
  • Seated cable rows (3 sets of 12 reps)
  • Reverse flyes or rear delt machine (3 sets of 12 reps)
• Circuit 2 (15 minutes):
  • Preacher curls (3 sets of 12 reps)
  • Concentration curls (3 sets of 12 reps)
  • Inverted rows (3 sets of 12 reps)
• Cool Down (5 minutes): Stretching focusing on the back, biceps, and rear delts

Day 7: Leg Day (Quadriceps, Hamstrings, Glutes, Calves) (45 minutes)

• Warm-Up (5 minutes): Dynamic leg stretches, light cardio
• Circuit 1 (20 minutes):
  • Front squats or hack squats (3 sets of 12 reps)
  • Leg curls or stiff-legged deadlifts (3 sets of 12 reps)
  • Step-ups or box jumps (3 sets of 12 reps per leg)
• Circuit 2 (15 minutes):
  • Glute kickbacks (3 sets of 15 reps per leg)
  • Seated calf raises (3 sets of 15 reps)
  • Wall sits (3 sets of 30 seconds)
• Cool Down (5 minutes): Stretching focusing on the legs and lower back

Tips for Staying Consistent

1. Schedule Workouts Like Meetings: Block out time in your calendar for workouts, just as you would for important business meetings.
2. Set Realistic Goals: Focus on consistency over perfection. Even a short workout is better than none.
3. Use Technology: Fitness apps can help you track progress, set reminders, and stay motivated.
4. Incorporate Movement into Your Day: Stand up and move around during calls, take the stairs, or do quick stretches to break up long periods of sitting.
5. Prioritize Sleep and Nutrition: Ensure you’re getting enough rest and fueling your body with the right nutrients to support your fitness and work performance.

Conclusion

Balancing a demanding business schedule with fitness goals is possible with the right approach. By following this structured push-pull-legs workout plan and incorporating movement into your daily routine, you can maintain your health, boost your energy levels, and improve your productivity as a business owner. Remember, staying fit is not just about looking good—it’s about feeling good and performing at your best in all aspects of life.