{
    "componentChunkName": "component---src-templates-post-page-tsx",
    "path": "/stories/workouts/3-day-workout-split-push-pull-legs-abs/",
    "result": {"pageContext":{"page":{"external_id":"630123074","slug":"/stories/workouts/3-day-workout-split-push-pull-legs-abs/","type":"postPage","data":{"id":630123074,"lang":"default","name":"3 Day Workout Split - Push, Pull & Legs/Abs","path":null,"slug":"3-day-workout-split-push-pull-legs-abs","uuid":"59a61952-3c04-4a00-a2c4-a5520694dafb","parent":[{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","url":"/stories/workouts/"}],"content":{"seo":[{"_uid":"082da526-0032-496d-8007-ad58816db62f","meta":{"_uid":"0f05fd86-a269-4790-92c9-604652e714ad","title":"3-Day Push, Pull, Legs Workout Plan","plugin":"seo_metatags","og_image":"","og_title":"","description":"Boost strength, build muscle, and improve endurance with this 3-day Push, Pull, Legs workout split. Perfect for beginners & experienced lifters, this structured plan focuses on progressive overload, compound lifts, and recovery.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f9e5caa6-e907-460f-a60b-dd540b739f7a","title":"3 Day Workout Split - Push, Pull & Legs/Abs","preamble":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Looking to build strength, muscle, and definition? ","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"A ","type":"text"},{"text":"Push, Pull, Legs (PPL","type":"text","marks":[{"type":"bold"}]},{"text":") workout split is one of the most effective training programs for gaining muscle mass, increasing strength, and ensuring balanced development.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":" This ","type":"text"},{"text":"3-day split workout","type":"text","marks":[{"type":"bold"}]},{"text":" is perfect for beginners and experienced lifters alike, focusing on progressive overload, compound movements, and targeted isolation exercises.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Each workout includes a proper warm-up, effective strength-building exercises, and a cooldown to optimize recovery and prevent injuries.","type":"text"}]}]},"priority":"100000086","scrollTo":[],"component":"postPage","entryText":"Want to build strength and muscle efficiently? This Push, Pull, Legs (PPL) workout plan is designed to maximize gains with a smart 3-day split, focusing on progressive overload, compound lifts, and targeted exercises for full-body development.","introText":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null}}]},"textColor":"white","categories":[{"name":"Stories","slug":"stories","id":90101533,"uuid":"92f0697f-d75c-4cdb-a641-475b07611306"},{"name":"Training","slug":"training","id":42969518,"uuid":"27194c29-d10b-42a9-8f42-ca5dc230c530"}],"pageContent":[{"_uid":"31875669-67b1-4c5b-b3e2-e99adbb5d87c","heading":[{"_uid":"84afb6b4-5517-40c3-abd0-2ac29989d3c6","text":"Shop Your Gym Favorites","type":"default","component":"heading"}],"anchorTag":[],"component":"featuredItemPromotionModule","featuredItems":[{"_uid":"71edbd17-ccea-4f01-859e-296b5095b739","icon":[],"link":{"id":"","url":"https://www.bjornborg.com/en/borg-oversized-logo-sweatshirt-10004261-me005/","linktype":"url","fieldtype":"multilink","cached_url":"https://www.bjornborg.com/en/borg-oversized-logo-sweatshirt-10004261-me005/"},"label":"Borg Oversized Logo Sweatshirt","media":[{"_uid":"03099865-052a-489d-98d9-9c46abd50d25","size":"cover","image":{"id":21057606,"alt":"sweatshirt","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/378x561/37bbfcc502/borgrr.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"sweatshirt","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 0%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"9b72410c-f352-4af9-b81f-aec576c06c8c","icon":[],"link":{"id":"","url":"https://www.bjornborg.com/en/borg-shorts-10003944-bk011/","linktype":"url","fieldtype":"multilink","cached_url":"https://www.bjornborg.com/en/borg-shorts-10003944-bk011/"},"label":"Borg Shorts","media":[{"_uid":"67cc3f18-6409-4f10-b25e-0c7443f5178e","size":"cover","image":{"id":21059985,"alt":"shorts","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/436x588/1b631c74e1/shooorts.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"shorts","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"418a6e1c-e9da-4747-b62a-8836b2dec517","icon":[],"link":{"id":"","url":"https://www.bjornborg.com/en/studio-ballerina-long-sleeve-10004583-bk001/","linktype":"url","fieldtype":"multilink","cached_url":"https://www.bjornborg.com/en/studio-ballerina-long-sleeve-10004583-bk001/"},"label":"Studio Ballerina Long Sleeve","media":[{"_uid":"8c27ea57-ee68-489c-ab50-c035b913f375","size":"cover","image":{"id":21057607,"alt":"ballerina long sleeve","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/437x595/3b261f8318/ballerina.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"ballerina long sleeve","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"bfae74f5-0d51-4189-af36-9344196af134","icon":[],"link":{"id":"","url":"https://www.bjornborg.com/en/studio-low-seamless-bra-10002455-bk001/","linktype":"url","fieldtype":"multilink","cached_url":"https://www.bjornborg.com/en/studio-low-seamless-bra-10002455-bk001/"},"label":"Studio Low Seamless Bra","media":[{"_uid":"0c307157-8762-4731-9221-da70082aa702","size":"cover","image":{"id":21059984,"alt":"seamless bra","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/422x582/6dc15eb97c/seamless.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"seamless bra","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"},{"_uid":"3fcfe43f-c173-48e2-8e57-6aa35ffafa51","icon":[],"link":{"id":"","url":"https://www.bjornborg.com/en/borg-duffle-bag-18-l-10004494-bk001/","linktype":"url","fieldtype":"multilink","cached_url":"https://www.bjornborg.com/en/borg-duffle-bag-18-l-10004494-bk001/"},"label":"Borg Duffle Bag 18 L","media":[{"_uid":"b7a416eb-7577-43af-b776-97dc05360a8a","size":"cover","image":{"id":21057605,"alt":"dufflebag","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/446x594/a8c5220466/duffle.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"dufflebag","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"follow":"follow","component":"featuredItem","iconColor":"black"}],"moduleMarginStyle":"default"},{"_uid":"5dc6c3d5-b3a5-49db-a21a-6bbaa0fcb772","columns":[{"tag":[],"_uid":"4c2840b3-b477-4f89-ad35-5f9ba52fe11f","links":[],"caption":[],"heading":[{"_uid":"7ef83e21-e75a-4c1c-8d11-d9e12b776fed","text":"Lets get strong together","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"b2c88da3-88a0-41fe-b82c-a3d0257b5ab0","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Pro tips:","type":"text","marks":[{"type":"italic"}]},{"type":"hard_break"},{"type":"hard_break"},{"text":"Focus on ","type":"text"},{"text":"progressive overload","type":"text","marks":[{"type":"bold"}]},{"text":" - gradually increase weights or reps each week to keep building strength. ","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Prioritize ","type":"text"},{"text":"proper form","type":"text","marks":[{"type":"bold"}]},{"text":" over heavy lifting to prevent injuries and maximize muscle engagement. And don’t skip recovery - ","type":"text"},{"text":"sleep, nutrition, and mobility work","type":"text","marks":[{"type":"bold"}]},{"text":" are just as important as your training!","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"d0268a0a-6837-43d6-afcd-435b55870e16","size":"cover","image":{"id":20948462,"alt":"beige hoodie","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/d7eb0f1390/paow-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"beige hoodie","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"399c183c-80fe-4c19-8fb7-d7aba3581ce5","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"bcaa29f8-bc24-4925-b165-3f3acdead444","size":"cover","image":{"id":20948455,"alt":"t shirt with print","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/3bc7fa0437/18-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"t shirt with print","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"6db4923e-98c1-46f9-a826-67397b621349","size":"cover","image":{"id":20948455,"alt":"t shirt with print","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/3bc7fa0437/18-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"t shirt with print","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom-light","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"7b503d78-2660-4725-a7bf-1195a6248913","columns":[{"tag":[],"_uid":"c59347bc-1661-4fdd-b9f6-0c0fe4c9b478","links":[],"caption":[],"heading":[{"_uid":"3364ed34-218d-460f-a1b6-62819bf28770","text":"Day 1: Push – Chest, Shoulders & Triceps","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"1e6afdb2-3d97-4449-b673-c29dea646fd8","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Warm up","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"5 min rowing or light jogging","type":"text","marks":[{"type":"bold"}]},{"text":" – Get the blood flowing.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Dynamic mobility exercises","type":"text","marks":[{"type":"bold"}]},{"text":" – Arm circles, band pull-aparts.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Workout Plan","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Bench Press","type":"text","marks":[{"type":"bold"}]},{"text":" – 4x6-8 (Strength & size)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Shoulder Press (Dumbbells/Barbell)","type":"text","marks":[{"type":"bold"}]},{"text":" – 4x8-10 (Overhead power)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Incline Dumbbell Press","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x10-12 (Upper chest)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Lateral Raises","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x12-15 (Side delts)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Dips or Triceps Pushdown","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x10-12 (Triceps strength)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Face Pulls","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x12-15 (Shoulder health)","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Cooldown","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Stretch chest, shoulders & triceps","type":"text","marks":[{"type":"bold"}]},{"text":" – Hold 20-30 sec.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Foam rolling","type":"text","marks":[{"type":"bold"}]},{"text":" – Prevent stiffness & speed up recovery.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"24dbb1a4-7df2-43ec-8409-e31ed7343fc5","color":"black","component":"backgroundColor","colorOverride":{"_uid":"a1999073-b01b-4284-ac78-e6c893b2af5a","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"269beb52-4ab4-4ad0-8a11-8ae65d546f13","links":[],"caption":[{"_uid":"42bff042-4ded-460e-8296-1d89dc884b3a","caption":"Shoulder press","component":"caption"}],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"f184c8ea-219e-4599-bd3d-9d50590348fb","size":"cover","image":{"id":20948457,"alt":"shoulder press","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/ae9964bb53/axelpress_-2-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"shoulder press","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"a9a3e4a1-157e-44e7-86ae-f115895e6e50","links":[],"caption":[{"_uid":"58e1b1e8-f27d-4259-a87f-fbb38fc3d446","caption":"Dips","component":"caption"}],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"845a7cb4-edf1-4621-9147-45ddd99e4e79","size":"cover","image":{"id":20948452,"alt":"dips","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/244074aaad/15-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"dips","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"3879d9ae-ad1c-4f70-8db1-8d4a4b0e3a02","columns":[{"tag":[],"_uid":"ab795290-602b-4bcf-ae6a-6979b8cbaca5","links":[],"caption":[],"heading":[{"_uid":"1a06adac-b265-4da8-a0f4-f0dd6a4edc75","text":"Day 2: Pull – Back, Biceps & Rear Delts","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"6fa2ed68-392b-4801-808e-0a4a13d558ff","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":4},"content":[{"text":"Warm-up","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"5 min rowing or light jogging","type":"text","marks":[{"type":"bold"}]},{"text":" – Activates back and arms.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Shoulder & scapula mobility drills","type":"text","marks":[{"type":"bold"}]},{"text":" – Improves range of motion.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Workout Plan","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Deadlifts","type":"text","marks":[{"type":"bold"}]},{"text":" – 4x5-6 (Full-body strength)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Pull-ups or Lat Pulldown","type":"text","marks":[{"type":"bold"}]},{"text":" – 4x8-10 (Back & biceps)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Barbell or Dumbbell Rows","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x8-10 (Mid-back development)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Face Pulls","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x12-15 (Rear delts & posture)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Biceps Curls (Dumbbell/Barbell)","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x12-15 (Biceps size)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Hammer Curls or Preacher Curls","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x12-15 (Arm definition)","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Cooldown","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Stretch back & biceps","type":"text","marks":[{"type":"bold"}]},{"text":" – Hold 20-30 sec.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Foam rolling","type":"text","marks":[{"type":"bold"}]},{"text":" – Release tight muscles & improve recovery.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"0425c9f5-e5a5-4a62-ac53-350551373c3e","color":"black","component":"backgroundColor","colorOverride":{"_uid":"c85aea9c-de6a-4e3a-a9d8-d746b5e42420","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"a52de860-3d5a-4d0f-89a0-d09b5ac01f64","links":[],"caption":[{"_uid":"89269eaa-9c44-48b3-b720-2edf26266de3","caption":"Pull ups","component":"caption"}],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"84a606a4-e304-4fb7-8a8f-16829cf73267","size":"cover","image":{"id":20948467,"alt":"pull ups","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/128b956890/pull_ups-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"pull ups","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"5df51359-5fa1-441f-9b84-2a1dfb18ba2e","links":[],"caption":[{"_uid":"85d062f1-b348-4ec2-b1de-5eec2103ddd1","caption":"Borg Gym Oversized T-Shirt","component":"caption"}],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"80dbb184-0a90-4905-8649-6be4f4e8946c","size":"cover","image":{"id":20948466,"alt":"closeup on t-shirt","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/d331c8e7f9/narbild-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"closeup on t-shirt","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"d9a3e6ef-96dc-4e11-8af4-8870408c8fa9","columns":[{"tag":[],"_uid":"8ed90e38-c300-4f9e-bbf4-dff3a3fc675e","links":[],"caption":[],"heading":[{"_uid":"bd35f107-df03-4770-bd29-5d65263c9a8b","text":"Day 3: Legs & Abs – Strength & Stability","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"a7490bb2-7083-470b-8698-05ee5f32f41d","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":4},"content":[{"type":"hard_break"},{"type":"hard_break"},{"text":"Warm-up","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"5-10 min cycling or light jogging","type":"text","marks":[{"type":"bold"}]},{"text":" – Activates legs & core.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Dynamic leg mobility drills","type":"text","marks":[{"type":"bold"}]},{"text":" – High knees, leg swings.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"type":"hard_break"},{"text":"Workout Plan","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats (Back or Front Squat)","type":"text","marks":[{"type":"bold"}]},{"text":" – 4x6-8 (Leg power)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Romanian Deadlifts (RDLs)","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x8-10 (Hamstrings & glutes)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Bulgarian Split Squats","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x10-12 per leg (Balance & strength)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Leg Curls or Hip Thrusts","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x10-12 (Hamstring/glute isolation)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Plank (Weighted if possible)","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x45-60 sec (Core stability)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Hanging Leg Raises or Cable Crunches","type":"text","marks":[{"type":"bold"}]},{"text":" – 3x12-15 (Abs definition)","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Cooldown","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"heavy_check_mark","emoji":"✔","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2714-fe0f.png"}},{"text":" ","type":"text"},{"text":"Stretch legs & hip flexors","type":"text","marks":[{"type":"bold"}]},{"text":" – Hold 20-30 sec.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"heavy_check_mark","emoji":"✔","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2714-fe0f.png"}},{"text":" ","type":"text"},{"text":"Foam rolling","type":"text","marks":[{"type":"bold"}]},{"text":" – Reduce muscle tightness & aid recovery.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"0f23c6b1-bfed-411a-a46c-6b81f7a5c641","color":"black","component":"backgroundColor","colorOverride":{"_uid":"6c1d5a35-4d27-44b9-9c5f-ce9c63d76233","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"5a36266c-1663-4e82-b0ab-2cca50c8095f","links":[{"_uid":"175321c5-e07c-4ee1-8480-7e2e5ea02fd6","link":{"id":"c5022451-ad4d-45f3-8cc2-5810f2dfcc9a","url":"/stories/workouts/","story":{"id":557869736,"url":null,"name":"Workouts","slug":"workouts","uuid":"c5022451-ad4d-45f3-8cc2-5810f2dfcc9a","full_slug":"en/pages/stories/workouts/"},"linktype":"story","fieldtype":"multilink","cached_url":"en/pages/stories/workouts/"},"component":"wrapperLink"}],"caption":[],"heading":[{"_uid":"52087c44-5969-4302-984b-88faa829df4f","text":"Try More Workouts","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"6636bb10-9723-45c9-96fa-b6701868d1d8","size":"cover","image":{"id":20948465,"alt":"barebells","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/603fd30693/ta_hantlar-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"barebells","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"71796d58-1f72-4929-bf0b-74b2830552c8","links":[],"caption":[{"_uid":"bc1de7da-7649-4307-9888-a3aedf6e653b","caption":"Bulgarian Split Squats","component":"caption"}],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"9ff64f90-9bd6-423a-aca5-bf490d7dbbc1","size":"cover","image":{"id":20948463,"alt":"bulgarian split squats","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/3e05a8e2f9/bulgarian_split_squats_2-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"bulgarian split squats","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"24936085-da00-4350-a1bd-5de03b91243e","columns":[{"tag":[],"_uid":"8913bd3b-aa26-4a29-b254-072dadd134cc","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"80e1e8f6-50a9-4df9-b706-96c9833b583a","size":"cover","image":{"id":20948469,"alt":"light beige hoodie","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/f117483537/ljus_hoodie-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"light beige hoodie","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"1035a982-1c4c-4f40-ae2f-9923b0d2455c","size":"cover","image":{"id":20948469,"alt":"light beige hoodie","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/f117483537/ljus_hoodie-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"light beige hoodie","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom-light","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"8e06b7c6-e37b-485b-b5d4-d4f1786ccdfe","links":[],"caption":[],"heading":[{"_uid":"a5d2423e-db30-4008-8224-0b9aeebdbdab","text":"Why Push, Pull, Legs is the Most Effective Training Split","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"5549bec3-28e4-4ad2-8dee-ee7789e43c43","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"A 3-day Push, Pull, Legs (PPL) workout split is one of the most effective and time-efficient ways to build muscle, increase strength, and improve overall fitness. By dividing workouts into push, pull, and leg-focused sessions, you ensure balanced muscle growth and proper recovery - making it ideal for both beginners and experienced lifters.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Top Benefits of Push, Pull, Legs Training:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Maximizes muscle growth","type":"text","marks":[{"type":"bold"}]},{"text":" – Focuses on ","type":"text"},{"text":"progressive overload","type":"text","marks":[{"type":"bold"}]},{"text":" and full-body activation.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Enhances recovery","type":"text","marks":[{"type":"bold"}]},{"text":" – Splitting muscle groups prevents overtraining and allows for proper rest.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Boosts strength & endurance","type":"text","marks":[{"type":"bold"}]},{"text":" – Incorporates ","type":"text"},{"text":"compound lifts","type":"text","marks":[{"type":"bold"}]},{"text":" like squats, deadlifts, and presses.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Simple & effective","type":"text","marks":[{"type":"bold"}]},{"text":" – Easy to follow while ensuring ","type":"text"},{"text":"structured, full-body development","type":"text","marks":[{"type":"bold"}]},{"text":".","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Pro Tip:","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Stick to this workout for 6-8 weeks, gradually increasing weights and reps for optimal results.","type":"text","marks":[{"type":"italic"}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"7c41f724-1747-4012-86bc-a9802ecbb679","color":"black","component":"backgroundColor","colorOverride":{"_uid":"946dd836-7d37-497d-84a1-3f3b8ab62a73","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"previewImage":{"id":20948465,"alt":"barebells","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/603fd30693/ta_hantlar-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"barebells","title":"","source":"","copyright":""},"is_external_url":false},"relatedPosts":["b14273b6-61d3-4a43-baff-17b83ddb8c2c","f23493a8-7706-4886-964c-b4a8bfd540a9","087c3179-ddcf-4c45-9dc2-8e6c71d141b1","219b0758-c40a-4668-a522-8fe056edc5a8"],"mediaVertical":[{"_uid":"bcafe474-563e-4063-bdef-c7dd6f22cfef","size":"cover","image":{"id":20948465,"alt":"barebells","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/603fd30693/ta_hantlar-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"barebells","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"heroMarginStyle":"default","backgroundMobile":[{"_uid":"4d9cccec-48ea-448d-8a9f-bbf2be6af372","size":"cover","image":{"id":20948465,"alt":"barebells","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/603fd30693/ta_hantlar-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"barebells","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"cdca13af-3e0c-459c-885b-e7818552c19a","size":"cover","image":{"id":20947546,"alt":"lifting weights","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1366x768/94b4e08a2e/untitled-design-40.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"lifting weights","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"in-out-light","position":"50% 50%","component":"backgroundImage"}],"heroHeightSettingMobile":"50vh","heroHeightSettingDesktop":"66.66vh"},"children":[],"group_id":"94ba7306-6acb-4653-8680-014a2465d1d6","position":-380,"siblings":[{"id":76579350,"name":"Emil&Mathias amrap","slug":"emil-mathias-amrap","full_slug":"en/pages/stories/workouts/emil-mathias-amrap","url":"/stories/workouts/emil-mathias-amrap/"},{"id":76605160,"name":"Emil&Mathias EM02M","slug":"emil-mathias-em02m","full_slug":"en/pages/stories/workouts/emil-mathias-em02m","url":"/stories/workouts/emil-mathias-em02m/"},{"id":114913016,"name":"Pawel x Björn Borg","slug":"pawel-x-bjoern-borg","full_slug":"en/pages/stories/workouts/pawel-x-bjoern-borg","url":"/stories/workouts/pawel-x-bjoern-borg/"},{"id":187045631,"name":"Karin strength","slug":"sports-hour-with-karin","full_slug":"en/pages/stories/workouts/sports-hour-with-karin","url":"/stories/workouts/sports-hour-with-karin/"},{"id":193480944,"name":"Angelica Blick Abs workout","slug":"abs-workout","full_slug":"en/pages/stories/workouts/abs-workout","url":"/stories/workouts/abs-workout/"},{"id":209942026,"name":"Ab exercises","slug":"ab-exercises","full_slug":"en/pages/stories/workouts/ab-exercises","url":"/stories/workouts/ab-exercises/"},{"id":218932560,"name":"Home workout","slug":"home-workout","full_slug":"en/pages/stories/workouts/home-workout","url":"/stories/workouts/home-workout/"},{"id":232084012,"name":"Kettlebell-exercises","slug":"kettlebell-exercises","full_slug":"en/pages/stories/workouts/kettlebell-exercises","url":"/stories/workouts/kettlebell-exercises/"},{"id":242207040,"name":"Arm workout at home ","slug":"arm-workout-at-home","full_slug":"en/pages/stories/workouts/arm-workout-at-home","url":"/stories/workouts/arm-workout-at-home/"},{"id":259344154,"name":"5 tips to get started with training","slug":"5-tips-to-get-started-with-training","full_slug":"en/pages/stories/workouts/5-tips-to-get-started-with-training","url":"/stories/workouts/5-tips-to-get-started-with-training/"},{"id":267678012,"name":"Yoga for beginners","slug":"yoga-beginners","full_slug":"en/pages/stories/workouts/yoga-beginners","url":"/stories/workouts/yoga-beginners/"},{"id":283196339,"name":"Leg workout at home","slug":"leg-workout-at-home","full_slug":"en/pages/stories/workouts/leg-workout-at-home","url":"/stories/workouts/leg-workout-at-home/"},{"id":295024513,"name":"Interval Training Running","slug":"interval-training-running","full_slug":"en/pages/stories/workouts/interval-training-running","url":"/stories/workouts/interval-training-running/"},{"id":331853715,"name":"Marathon training plan","slug":"marathon-training-plan","full_slug":"en/pages/stories/workouts/marathon-training-plan","url":"/stories/workouts/marathon-training-plan/"},{"id":353097778,"name":"Back workout","slug":"back-workout","full_slug":"en/pages/stories/workouts/back-workout","url":"/stories/workouts/back-workout/"},{"id":388842732,"name":"7 effective Yin Yoga poses","slug":"yin-yoga-poses","full_slug":"en/pages/stories/workouts/yin-yoga-poses","url":"/stories/workouts/yin-yoga-poses/"},{"id":406351120,"name":"Resistance band workout","slug":"resistance-band-workout","full_slug":"en/pages/stories/workouts/resistance-band-workout","url":"/stories/workouts/resistance-band-workout/"},{"id":407389336,"name":"Plyometric Training","slug":"plyometric-training","full_slug":"en/pages/stories/workouts/plyometric-training","url":"/stories/workouts/plyometric-training/"},{"id":409426922,"name":"Running technique","slug":"running-technique","full_slug":"en/pages/stories/workouts/running-technique","url":"/stories/workouts/running-technique/"},{"id":414971112,"name":"10 tips for finding and maintaining fitness motivation","slug":"10-tips-for-finding-and-maintaining-fitness-motivation","full_slug":"en/pages/stories/workouts/10-tips-for-finding-and-maintaining-fitness-motivation","url":"/stories/workouts/10-tips-for-finding-and-maintaining-fitness-motivation/"},{"id":417374301,"name":"Glute workout","slug":"glute-workout","full_slug":"en/pages/stories/workouts/glute-workout","url":"/stories/workouts/glute-workout/"},{"id":418485425,"name":"Gym workout plan","slug":"gym-workout-plan","full_slug":"en/pages/stories/workouts/gym-workout-plan","url":"/stories/workouts/gym-workout-plan/"},{"id":421248549,"name":"Tabata exercises","slug":"tabata-exercises","full_slug":"en/pages/stories/workouts/tabata-exercises","url":"/stories/workouts/tabata-exercises/"},{"id":423903262,"name":"Pickleball rules & clothes","slug":"pickleball-rules-clothes","full_slug":"en/pages/stories/workouts/pickleball-rules-clothes","url":"/stories/workouts/pickleball-rules-clothes/"},{"id":425362076,"name":"HIIT workout","slug":"hiit-workout","full_slug":"en/pages/stories/workouts/hiit-workout","url":"/stories/workouts/hiit-workout/"},{"id":426589537,"name":"Core workout","slug":"core-workout","full_slug":"en/pages/stories/workouts/core-workout","url":"/stories/workouts/core-workout/"},{"id":438639989,"name":"Shoulder workout","slug":"shoulder-workout","full_slug":"en/pages/stories/workouts/shoulder-workout","url":"/stories/workouts/shoulder-workout/"},{"id":441737812,"name":"Breathwork","slug":"breathwork","full_slug":"en/pages/stories/workouts/breathwork","url":"/stories/workouts/breathwork/"},{"id":461528446,"name":"Strength training home workout","slug":"strength-training-home-workout","full_slug":"en/pages/stories/workouts/strength-training-home-workout","url":"/stories/workouts/strength-training-home-workout/"},{"id":463393730,"name":"Padel rules & tips","slug":"padel-rules-and-tips","full_slug":"en/pages/stories/workouts/padel-rules-and-tips","url":"/stories/workouts/padel-rules-and-tips/"},{"id":470538306,"name":"Boxing - Björn Borg","slug":"boxing-bjorn-borg","full_slug":"en/pages/stories/workouts/boxing-bjorn-borg","url":"/stories/workouts/boxing-bjorn-borg/"},{"id":478831474,"name":"Circuit training","slug":"circuit-training","full_slug":"en/pages/stories/workouts/circuit-training","url":"/stories/workouts/circuit-training/"},{"id":479401482,"name":"Pregnancy workouts","slug":"pregnancy-workouts","full_slug":"en/pages/stories/workouts/pregnancy-workouts","url":"/stories/workouts/pregnancy-workouts/"},{"id":483438888,"name":"Wall pilates","slug":"wall-pilates","full_slug":"en/pages/stories/workouts/wall-pilates","url":"/stories/workouts/wall-pilates/"},{"id":484678222,"name":"Low impact workout","slug":"low-impact-workout","full_slug":"en/pages/stories/workouts/low-impact-workout","url":"/stories/workouts/low-impact-workout/"},{"id":488055598,"name":"Calisthenics Workout","slug":"calisthenics-workout","full_slug":"en/pages/stories/workouts/calisthenics-workout","url":"/stories/workouts/calisthenics-workout/"},{"id":497433166,"name":"Dips exercise","slug":"dips-exercise","full_slug":"en/pages/stories/workouts/dips-exercise","url":"/stories/workouts/dips-exercise/"},{"id":504832597,"name":"Rowing Machine Workout","slug":"rowing-machine-workout","full_slug":"en/pages/stories/workouts/rowing-machine-workout","url":"/stories/workouts/rowing-machine-workout/"},{"id":507420836,"name":"Outdoor training","slug":"outdoor-training","full_slug":"en/pages/stories/workouts/outdoor-training","url":"/stories/workouts/outdoor-training/"},{"id":512702908,"name":"Skipping rope training","slug":"skipping-rope-training","full_slug":"en/pages/stories/workouts/skipping-rope-training","url":"/stories/workouts/skipping-rope-training/"},{"id":518785863,"name":"Crossfit - Full workout","slug":"crossfit-full-workout","full_slug":"en/pages/stories/workouts/crossfit-full-workout","url":"/stories/workouts/crossfit-full-workout/"},{"id":519143557,"name":"Pilates - 6 Pilates Exercises for Home Training","slug":"pilates-workout","full_slug":"en/pages/stories/workouts/pilates-workout","url":"/stories/workouts/pilates-workout/"},{"id":557520256,"name":"Train AMRAP with Andreas Gran","slug":"amrap-andreas-gran","full_slug":"en/pages/stories/workouts/amrap-andreas-gran","url":"/stories/workouts/amrap-andreas-gran/"},{"id":563555177,"name":"Leg workout - Best exercises for leg day","slug":"best-leg-exercises-leg-day","full_slug":"en/pages/stories/workouts/best-leg-exercises-leg-day","url":"/stories/workouts/best-leg-exercises-leg-day/"},{"id":565553945,"name":"Create a personalized workout routine","slug":"how-to-build-a-personalized-workout-routine","full_slug":"en/pages/stories/workouts/how-to-build-a-personalized-workout-routine","url":"/stories/workouts/how-to-build-a-personalized-workout-routine/"},{"id":571496801,"name":"Functional Strength Training","slug":"functional-strength-training","full_slug":"en/pages/stories/workouts/functional-strength-training","url":"/stories/workouts/functional-strength-training/"},{"id":576829985,"name":"30-Day Full Body Fitness Challenge","slug":"30-day-full-body-fitness-challenge","full_slug":"en/pages/stories/workouts/30-day-full-body-fitness-challenge","url":"/stories/workouts/30-day-full-body-fitness-challenge/"},{"id":583085156,"name":"Dynamic Warm-Up Exercises: Benefits, Tips, and Tailored Routines","slug":"warm-up-exercises-benefits","full_slug":"en/pages/stories/workouts/warm-up-exercises-benefits","url":"/stories/workouts/warm-up-exercises-benefits/"},{"id":583317123,"name":"21-Day New Year Fitness Challenge","slug":"21-day-fitness-challenge-for-beginners","full_slug":"en/pages/stories/workouts/21-day-fitness-challenge-for-beginners","url":"/stories/workouts/21-day-fitness-challenge-for-beginners/"},{"id":605464468,"name":"5-Day Gym Program to Build Muscle","slug":"5-day-gym-program-to-build-muscle","full_slug":"en/pages/stories/workouts/5-day-gym-program-to-build-muscle","url":"/stories/workouts/5-day-gym-program-to-build-muscle/"},{"id":606597006,"name":"The Ultimate Hyrox Workout Guide","slug":"the-ultimate-hyrox-workout-guide","full_slug":"en/pages/stories/workouts/the-ultimate-hyrox-workout-guide","url":"/stories/workouts/the-ultimate-hyrox-workout-guide/"},{"id":616992783,"name":"Stretching & Movement Exercises","slug":"stretching-movement-exercises","full_slug":"en/pages/stories/workouts/stretching-movement-exercises","url":"/stories/workouts/stretching-movement-exercises/"},{"id":623008371,"name":"30 Minute Barbell Workout","slug":"30-minute-barbell-workout","full_slug":"en/pages/stories/workouts/30-minute-barbell-workout","url":"/stories/workouts/30-minute-barbell-workout/"},{"id":631681013,"name":"Somatic Workout – Release Tension & Improve Mobility","slug":"somatic-workout-release-tension-improve-mobility","full_slug":"en/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","url":"/stories/workouts/somatic-workout-release-tension-improve-mobility/"},{"id":666505451,"name":"Hill repeats","slug":"hill-repeats","full_slug":"en/pages/stories/workouts/hill-repeats","url":"/stories/workouts/hill-repeats/"},{"id":677653162,"name":"Squat variations & technique","slug":"squat-variations-technique","full_slug":"en/pages/stories/workouts/squat-variations-technique","url":"/stories/workouts/squat-variations-technique/"},{"id":682440872,"name":"Rucking","slug":"rucking","full_slug":"en/pages/stories/workouts/rucking","url":"/stories/workouts/rucking/"},{"id":691461739,"name":"What is a superset?","slug":"what-is-a-superset","full_slug":"en/pages/stories/workouts/what-is-a-superset","url":"/stories/workouts/what-is-a-superset/"},{"id":62502835190664,"name":"Lower back workout to reduce lumbar spine pain","slug":"lower-back-workout-to-reduce-lumbar-spine-pain","full_slug":"en/pages/stories/workouts/lower-back-workout-to-reduce-lumbar-spine-pain","url":"/stories/workouts/lower-back-workout-to-reduce-lumbar-spine-pain/"},{"id":64240715518286,"name":"Master the basic tennis strokes","slug":"master-the-basic-tennis-strokes","full_slug":"en/pages/stories/workouts/master-the-basic-tennis-strokes","url":"/stories/workouts/master-the-basic-tennis-strokes/"},{"id":66366274203631,"name":"Running cadence","slug":"cadence-running","full_slug":"en/pages/stories/workouts/cadence-running","url":"/stories/workouts/cadence-running/"},{"id":67358156912233,"name":"What is Hybrid Training?","slug":"what-is-hybrid-training","full_slug":"en/pages/stories/workouts/what-is-hybrid-training","url":"/stories/workouts/what-is-hybrid-training/"},{"id":71247908821293,"name":"How many exercises, reps and sets per workout?","slug":"how-many-exercises-reps-and-sets-per-workout","full_slug":"en/pages/stories/workouts/how-many-exercises-reps-and-sets-per-workout","url":"/stories/workouts/how-many-exercises-reps-and-sets-per-workout/"},{"id":71587195271455,"name":"Home exercise equipment","slug":"home-exercise-equipment","full_slug":"en/pages/stories/workouts/home-exercise-equipment","url":"/stories/workouts/home-exercise-equipment/"},{"id":73760260909431,"name":"Cardio Workouts","slug":"cardio-workouts","full_slug":"en/pages/stories/workouts/cardio-workouts","url":"/stories/workouts/cardio-workouts/"},{"id":74082943146077,"name":"Compound Exercises","slug":"compound-exercises","full_slug":"en/pages/stories/workouts/compound-exercises","url":"/stories/workouts/compound-exercises/"},{"id":81148229630022,"name":"What is trail running?","slug":"what-is-trail-running-","full_slug":"en/pages/stories/workouts/what-is-trail-running-","url":"/stories/workouts/what-is-trail-running-/"},{"id":90083486270099,"name":"Plank variations & technique","slug":"plank-variations-technique","full_slug":"en/pages/stories/workouts/plank-variations-technique","url":"/stories/workouts/plank-variations-technique/"},{"id":93545806213762,"name":"Treadmill-workout","slug":"treadmill-workout","full_slug":"en/pages/stories/workouts/treadmill-workout","url":"/stories/workouts/treadmill-workout/"},{"id":111240758143142,"name":"What is aerobic exercise?","slug":"what-is-aerobic-exercise","full_slug":"en/pages/stories/workouts/what-is-aerobic-exercise","url":"/stories/workouts/what-is-aerobic-exercise/"},{"id":114074369967819,"name":"What is anaerobic exercise?","slug":"what-is-anaerobic-exercise","full_slug":"en/pages/stories/workouts/what-is-anaerobic-exercise","url":"/stories/workouts/what-is-anaerobic-exercise/"},{"id":114496568365735,"name":"Power Yoga vs Power Pilates","slug":"power-yoga-vs-power-pilates","full_slug":"en/pages/stories/workouts/power-yoga-vs-power-pilates","url":"/stories/workouts/power-yoga-vs-power-pilates/"},{"id":114503285543139,"name":"Walking Yoga","slug":"walking-yoga","full_slug":"en/pages/stories/workouts/walking-yoga","url":"/stories/workouts/walking-yoga/"},{"id":117000189172450,"name":"Reformer Pilates","slug":"reformer-pilates","full_slug":"en/pages/stories/workouts/reformer-pilates","url":"/stories/workouts/reformer-pilates/"},{"id":119456269413443,"name":"Isometric exercises","slug":"isometric-exercises","full_slug":"en/pages/stories/workouts/isometric-exercises","url":"/stories/workouts/isometric-exercises/"},{"id":121216994036508,"name":"Eccentric exercise","slug":"eccentric-exercise","full_slug":"en/pages/stories/workouts/eccentric-exercise","url":"/stories/workouts/eccentric-exercise/"},{"id":121876814851696,"name":"Push Day Workout","slug":"push-day-workout","full_slug":"en/pages/stories/workouts/push-day-workout","url":"/stories/workouts/push-day-workout/"},{"id":121923942405658,"name":"Pull Day Workout","slug":"pull-day-workout","full_slug":"en/pages/stories/workouts/pull-day-workout","url":"/stories/workouts/pull-day-workout/"},{"id":124523014280256,"name":"What is EMS training?","slug":"what-is-ems-training","full_slug":"en/pages/stories/workouts/what-is-ems-training","url":"/stories/workouts/what-is-ems-training/"},{"id":124791736977027,"name":"Push up technique & variations","slug":"push-up-technique-variations","full_slug":"en/pages/stories/workouts/push-up-technique-variations","url":"/stories/workouts/push-up-technique-variations/"},{"id":133984088043470,"name":"How to do crunches","slug":"how-to-do-crunches","full_slug":"en/pages/stories/workouts/how-to-do-crunches","url":"/stories/workouts/how-to-do-crunches/"},{"id":134315792516672,"name":"What is interval training?","slug":"what-is-interval-training","full_slug":"en/pages/stories/workouts/what-is-interval-training","url":"/stories/workouts/what-is-interval-training/"},{"id":136456877358852,"name":"Beginner workout plan","slug":"beginner-workout-plan","full_slug":"en/pages/stories/workouts/beginner-workout-plan","url":"/stories/workouts/beginner-workout-plan/"},{"id":144202435809751,"name":"Strength training for runners","slug":"strength-training-for-runners","full_slug":"en/pages/stories/workouts/strength-training-for-runners","url":"/stories/workouts/strength-training-for-runners/"},{"id":149165173234542,"name":"Valentines Pilates Event Björn Borg","slug":"valentines-pilates-event-bjorn-borg","full_slug":"en/pages/stories/workouts/valentines-pilates-event-bjorn-borg","url":"/stories/workouts/valentines-pilates-event-bjorn-borg/"},{"id":152999446290290,"name":"Stationary bike workout","slug":"stationary-bike-workout","full_slug":"en/pages/stories/workouts/stationary-bike-workout","url":"/stories/workouts/stationary-bike-workout/"},{"id":153777500535106,"name":"Home workout without equipment","slug":"home-workout-without-equipment","full_slug":"en/pages/stories/workouts/home-workout-without-equipment","url":"/stories/workouts/home-workout-without-equipment/"},{"id":164302596384111,"name":"Running events with Björn Borg","slug":"running-events-with-bjorn-borg","full_slug":"en/pages/stories/workouts/running-events-with-bjorn-borg","url":"/stories/workouts/running-events-with-bjorn-borg/"},{"id":171059162695457,"name":"Are 10-minute workouts actually effective?","slug":"are-10-minute-workouts-actually-effective","full_slug":"en/pages/stories/workouts/are-10-minute-workouts-actually-effective","url":"/stories/workouts/are-10-minute-workouts-actually-effective/"},{"id":178644876550032,"name":"Warm-up and cool-down for different workouts","slug":"warm-up-and-cool-down-for-different-workouts","full_slug":"en/pages/stories/workouts/warm-up-and-cool-down-for-different-workouts","url":"/stories/workouts/warm-up-and-cool-down-for-different-workouts/"},{"id":188397327693093,"name":"What is an EMOM workout?","slug":"what-is-an-emom-workout","full_slug":"en/pages/stories/workouts/what-is-an-emom-workout","url":"/stories/workouts/what-is-an-emom-workout/"},{"id":191317051750395,"name":"Barrys x Björn Borg - Train To Live Challenge","slug":"barrys-x-bjorn-borg-train-to-live-challenge","full_slug":"en/pages/stories/workouts/barrys-x-bjorn-borg-train-to-live-challenge","url":"/stories/workouts/barrys-x-bjorn-borg-train-to-live-challenge/"},{"id":193682379422452,"name":"Tennis Club Events","slug":"tennis-club-events","full_slug":"en/pages/stories/workouts/tennis-club-events","url":"/stories/workouts/tennis-club-events/"},{"id":195534885407531,"name":"20 minute beach workout with Nikki van Batenburg","slug":"20-minute-beach-workout-with-nikki-van-batenburg","full_slug":"en/pages/stories/workouts/20-minute-beach-workout-with-nikki-van-batenburg","url":"/stories/workouts/20-minute-beach-workout-with-nikki-van-batenburg/"},{"id":208954159064084,"name":"What is zone 2 training?","slug":"what-is-zone-2-training","full_slug":"en/pages/stories/workouts/what-is-zone-2-training","url":"/stories/workouts/what-is-zone-2-training/"},{"id":210398335493613,"name":"Train core and glutes together","slug":"train-core-and-glutes-together","full_slug":"en/pages/stories/workouts/train-core-and-glutes-together","url":"/stories/workouts/train-core-and-glutes-together/"}],"tag_list":[],"full_slug":"en/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs","meta_data":null,"parent_id":76579338,"alternates":[{"id":87203700439830,"name":"3 Day Workout Split - Push, Pull & Legs/Abs","slug":"3-day-workout-split-push-pull-legs-abs","full_slug":"no/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs/"},{"id":666583193,"name":"3 Day Workout Split - Push, Pull & Legs/Abs","slug":"3-day-workout-split-push-pull-legs-abs","full_slug":"sv/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs/"}],"created_at":"2025-02-21T13:10:09.224Z","release_id":null,"updated_at":"2026-03-10T14:41:31.768Z","breadcrumbs":[{"id":42969520,"name":"Home","slug":"pages","full_slug":"en/pages/","url":"/"},{"id":42969603,"name":"Stories","slug":"stories","full_slug":"en/pages/stories/","url":"/stories/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","url":"/stories/workouts/"}],"is_startpage":false,"published_at":"2026-03-10T14:41:31.738Z","sort_by_date":null,"translated_slugs":null,"alternate_stories":[{"id":666583193,"name":"3 Day Workout Split - Push, Pull & Legs/Abs","slug":"3-day-workout-split-push-pull-legs-abs","full_slug":"sv/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs","url":"sv/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs/"},{"id":87203700439830,"name":"3 Day Workout Split - Push, Pull & Legs/Abs","slug":"3-day-workout-split-push-pull-legs-abs","full_slug":"no/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs","url":"no/pages/stories/workouts/3-day-workout-split-push-pull-legs-abs/"}],"default_full_slug":null,"first_published_at":"2025-02-25T09:33:50.363Z","hrefs":[{"app":"109514_en","app_id":2,"alias_id":2,"locale":"en_GB","uri":"https://www.bjornborg.com/en/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"x-default"},{"app":"109514_en","app_id":2,"alias_id":5,"locale":"en_GB","uri":"https://www.bjornborg.com/uk/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"en-gb"},{"app":"109514_en","app_id":2,"alias_id":6,"locale":"en_GB","uri":"https://www.bjornborg.com/us/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"en-us"},{"app":"109514_en","app_id":2,"alias_id":8,"locale":"en_GB","uri":"https://www.bjornborg.com/can_en/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"en-ca"},{"app":"109514_en","app_id":2,"alias_id":9,"locale":"en_GB","uri":"https://www.bjornborg.com/au/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"en-au"},{"app":"109514_en","app_id":2,"alias_id":12,"locale":"en_GB","uri":"https://www.bjornborg.com/fi/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"en-fi"},{"app":"109514_no","app_id":8,"alias_id":10,"locale":"no_NO","uri":"https://www.bjornborg.com/no/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"no-no"},{"app":"109514_sv","app_id":1,"alias_id":1,"locale":"sv_SE","uri":"https://www.bjornborg.com/se/stories/workouts/3-day-workout-split-push-pull-legs-abs/","href_lang":"sv-se"}],"url":"/stories/workouts/3-day-workout-split-push-pull-legs-abs/","relationships":{"related":[{"uuid":"b14273b6-61d3-4a43-baff-17b83ddb8c2c","id":418485425,"title":"Gym workout plan - 4 day split","path":"/stories/workouts/gym-workout-plan/","slug":"gym-workout-plan","publishedAt":"2026-06-17T20:39:51.941Z","firstPublishedAt":"2023-12-13T10:14:32.000Z","entryText":"Join our gym training program - designed with a 4 day workout split.","categories":[{"name":"Stories","slug":"stories","id":90101533,"uuid":"92f0697f-d75c-4cdb-a641-475b07611306"},{"name":"Training","slug":"training","id":42969518,"uuid":"27194c29-d10b-42a9-8f42-ca5dc230c530"}],"mediaVertical":[{"_uid":"19f19c0d-f2bc-4acd-8d41-b1c8495c6e8a","size":"cover","image":{"id":10046059,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/3000x4000/28186ff378/aw23-borg-2.jpg","copyright":null,"fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000099"},{"uuid":"219b0758-c40a-4668-a522-8fe056edc5a8","id":623008371,"title":"30 Minute Barbell Workout - Strength for Every Level","path":"/stories/workouts/30-minute-barbell-workout/","slug":"30-minute-barbell-workout","publishedAt":"2026-03-10T14:42:57.822Z","firstPublishedAt":"2025-02-10T15:26:07.895Z","entryText":"Whether you’re a beginner or an experienced lifter, this 30-minute barbell workout offers an efficient full-body routine that fits into any busy schedule.","categories":[{"name":"Stories","slug":"stories","id":90101533,"uuid":"92f0697f-d75c-4cdb-a641-475b07611306"},{"name":"Training","slug":"training","id":42969518,"uuid":"27194c29-d10b-42a9-8f42-ca5dc230c530"}],"mediaVertical":[{"_uid":"4dfa9d06-697b-41cb-87f0-72082ee6ce24","size":"cover","image":{"id":20741527,"alt":"deadlifts","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e6a0f3f004/deadlifts-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"deadlifts","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000085"},{"uuid":"f23493a8-7706-4886-964c-b4a8bfd540a9","id":606597006,"title":"The Ultimate Guide to Hyrox - Everything You Need to Know About the Fitness Trend","path":"/stories/workouts/the-ultimate-hyrox-workout-guide/","slug":"the-ultimate-hyrox-workout-guide","publishedAt":"2026-09-01T16:53:09.858Z","firstPublishedAt":"2025-01-10T13:51:47.837Z","entryText":"In this guide, we’ll cover everything from the 8 signature workout stations and how to train effectively, to what makes Hyrox stand out in the fitness world. Get ready to discover why Hyrox is captivating gym-goers worldwide and how you can prepare to dominate your first race.","categories":[{"name":"Guides","slug":"guide","id":42969519,"uuid":"86e1c792-becf-4488-a48a-1181a221c055"},{"name":"Stories","slug":"stories","id":90101533,"uuid":"92f0697f-d75c-4cdb-a641-475b07611306"},{"name":"Training","slug":"training","id":42969518,"uuid":"27194c29-d10b-42a9-8f42-ca5dc230c530"}],"mediaVertical":[{"_uid":"7600dcd8-6c82-464c-9ca8-64cd94e4e2ae","size":"cover","image":{"id":19759062,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5343x8011/427ff80a21/borg_him_240318_bjorn-borg_10_1329.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 0%","component":"backgroundImage"}],"priority":"100000081"},{"uuid":"087c3179-ddcf-4c45-9dc2-8e6c71d141b1","id":576829985,"title":"30-Day Full Body Fitness Challenge","path":"/stories/workouts/30-day-full-body-fitness-challenge/","slug":"30-day-full-body-fitness-challenge","publishedAt":"2026-03-02T12:40:25.616Z","firstPublishedAt":"2024-11-13T10:32:00.973Z","entryText":"This full-body workout challenge is designed to build strength, endurance, and confidence through structured weekly exercises. Each week, we’ll progress with new movements to keep you motivated and challenged. Let’s dive into the details and get ready to achieve your best!","categories":[{"name":"Stories","slug":"stories","id":90101533,"uuid":"92f0697f-d75c-4cdb-a641-475b07611306"},{"name":"Training","slug":"training","id":42969518,"uuid":"27194c29-d10b-42a9-8f42-ca5dc230c530"}],"mediaVertical":[{"_uid":"0a068728-6160-42f1-b2e8-e89d23fc8c3f","size":"cover","image":{"id":18406625,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1080x1080/f2d7835a1f/0n0a1328-1.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000077"}]}},"layout":"default"}}},
    "staticQueryHashes": ["1123045510","1287566138","1515843153","1714390797","1862140580","1863476983","2005789822","2052620851","2464519609","2575635117","2617153152","284598655","2907456939","294412602","2989479313","3039756519","3053504023","3484237291","3668365579","3692004060","3720848012","372410523","3744451872","3869136190","441359463","932486518","983759613"]}