The Push Pull legs split is potentially the best workout split you can follow, but why is that?
We’re all looking for the most efficient way to gain the maximum amount of muscle in the shortest time.
I’ve noticed from personal experience that for the best results possible you’d want to hit every muscle group twice a week.
In this article, I’m going to explain how you can do so through this Push Pull Legs workout split!
What is the push pull legg split?
The Push Pull Legs split is when you split your body in three parts, and each part is trained on their separate day. It’s a simple, yet effective workout split and this is how it works.
On ”pull” day you train all the upper body muscle that require pulling movement such as, back and biceps
And on ”Legg” day you train all your lower body muscles, so quads, hamstrings, calves, glutes.
You’ve probably noticed that if you only train 3 times a week you’ve trained your whole body. You would simply have your push day on Monday, then a rest day, pull day on Wednesday, rest day, and legs on Friday.
Training 3 times a week is fine for maintaining your shape, but not the best for optimal muscle gain.
To make sure your workouts don’t get repetitive and to work around the muscles that are potentially sore it’s a good idea to make an A and B variation of every Push, Pull, and Leg workout.
If that is difficult for you then don’t worry because I’ve created those for you, and they are down below in this article!
Is A Push Pull Legs Routine Effective For Muscle Gain?
Following a Push, Pull, Legs routine split is one of the most effective splits out there. The reason for this is, you train related muscle groups, so every time you perform a set the related muscle groups get a stimulant.
For example, when you train chest with a bench press on your push day, you’re not only working chest but also your front deltoids, and triceps. On a push day, you also train shoulder which means you’re tricep and front deltoids are hit again!
With the Push Pull Legs routine, you need to lift heavy! Because we’re doing fewer exercises per muscle group. This means you’ll need to focus on heavy compound movements, and after those movements go into isolation movements.
A 3-day Push, Pull, Legs split will be good for a beginner as you put on muscle faster than a more advanced lifter, but it will OK for maintaining your muscle mass if you’re a more advanced lifter.
For optimal muscle growth, it needs to be more than 3 times a week. So what other options are there?
Besides the 3-day split, you can also follow a 5 day split. When rotating a five day cycle, where each workout is done over a five day period. So this means you would train 2 on, 1 off, 1 on, 1 off, and then repeat.
This is probably the best way to do it as it means that each body part is trained once every 5 days – and this is about ideal for the more experienced trainee.
But it does mean that your training days are constantly changing so you need a fairly flexible schedule for this to work.
Therefore, my personal favorite way to this PPL split for optimal muscle gain is…the 6 day split!
Push Push Legs Workout 6 Day Split
This split is for the more advanced trainers, so if you’re a beginner you want to begin with 3 days and work your way up to 5 or even 6 days!
A 6-day split means 6 days on 1 day off. You decide when you want to have your rest day, but personally, I like to have my rest day in the middle of the week.
If you’re going to follow this routine you want to have 2 variations of workouts for every split. So an A and B version of your push, pull, and leg workout.
This way you don’t get tired of the same workout over and over again, but also make sure your muscles don’t get used to the exercises.
Your schedule could look like this.
Push Pull Legs Workout Plan
What Exercises Do You Incorporate
So look, picking the right exercises is key for a Push, Pull, legs workout split, because if you need to train chest, shoulder, and triceps in 1 hour you can’t do 4-6 exercises per muscle group.
My personal recommendation is to stick with 2-3 exercises per muscle group maximum. Stick with the basics or the fundamentals. What I mean by this is that go for the exercises that require the most effort, like compound exercises, and that you can overload the muscle with.
For example, when you have a push day and you start with chest then starting with the bench press, or dumbbell press is best to start with. Go heavy, keep rest times relatively short, and after the compound movement is out of the way go into more isolated movements like cable flies.
The same goes for shoulder training, first start off with a military press or dumbbell overhead press. Once those are done, you can go into isolated movements like lateral raises or rear delt training.
Important note, to keep total exercises and time spent in the gym at a normal time, you need to realize that you don’t always need to train certain muscle groups. Doing front raises while you’ve just trained chest is not necessary. Eliminating this exercise leaves time for another exercise, and also prevents certain muscle groups from becoming overpowering, which can lead to improper posture!