One of the simplest yet most effective and popular workout schedules is the push/pull/legs split, when done right. It is a weight training schedules that is mapped around splitting body up into three groups:
- Upper body pushing muscles
- Upper body pulling muscles
Each group is trained separately on its particular workout day.
- The push workout trains your upper body muscles that are mostly involved in pushing exercises like chest, shoulders, and triceps.
- The pull workout trains your upper body muscles that are involved in pulling exercises like back and biceps.
- The legs workout trains your lower body and includes quads, hamstrings, and calves. Your abs are also trained with legs but they can be combined with any of the workouts.
Benefits of This Workout Routine
When you split your body into three groups, each muscle group is effectively trained during that particular day. It prevents the overlap issues that are quite common with less intelligent splits (we call it plain stupid).
Moreover, you also keep yourself away from the pain when you pair up muscle groups that get trained indirectly during exercises for other muscle groups.
So, without any further ado, here is the ultimate workout challenge that will not only train your upper body but also sculpture big legs.
The Push/Pull/Legs Split Workout
We divide this routine throughout the week, with both workout and rest days. Here is what you’ll be following:
- Monday: Push (includes the chest, shoulders, and triceps)
- Tuesday: Rest day
- Wednesday: Pull (back and biceps)
- Thursday: Rest day
- Friday: Legs (quads, hamstrings, calves, and abs)
- Saturday: Rest Day
- Sunday: Rest Day
For Advanced Lifters
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Push
- Friday: Pull
- Saturday: Legs
- Sunday: Rest
This workout routine involves three weight training days in a week and a rest after every workout while after the legs there are two days off. This way, you can easily schedule this split regimen into your routine.
Even though it is an effective method of training your muscles and a lot of people hardly know about it. The problem is, it is the least effective weight training frequency and isn’t the ideal thing that may work for the majority of people.
In simple, it sucks in terms of training frequency as each muscle group is only trained once in a week. However, if your goal is to maintain your physique, then there is no better routine that the push/pull/legs split.
If you are someone who wants that bulk or improve his/her performance, then you should definitely go for the advanced lifter push/pull/legs routine as it involves more workouts or else. look for alternatives.
Breakdown of The Routine
On your push day, you’ll be doing:
- Bench press
- Dumbbell shoulder press (seated)
- Side lateral raises
- Skull crushers
- Dumbbell incline chest press
- Rope pull downs
On your Pull day, you’ll be doing:
- Pull ups
- Barbell shrugs
- EZ Bar curls
- Dumbbell hammer curls
- Bent over rows
- Rope face pulls
On legs day, you’ll be doing:
- Leg curls
- Leg extensions
- Leg press
- Calf raise
- Hanging leg raises
While we recommend combining the abs with legs but you can mix them with any of the push/pull/legs days.
You should not stick to the push/pull/legs routine week after week. Try to alter the days to hit your muscles with a different angle and more effectively. This routine will definitely shock your muscles that will make them grow.