That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day upper lower split would allow. the only other option would be to lift every day m f (5 workouts per muscle group 3 weeks) but that doesn’t seem like enough rest: monday: push. tuesday: legs core. wednesday: pull. Push pull legs routine complete guide. one of the first pros of ppl is the flexibility of focus. this means that you can follow the split regardless of your training focus (e.g., strength gains, muscle mass, general fitness, or athletic training). the next pro of the ppl split is something called functional efficiency.
The 3 day and 6 day routines are basically the same, the main difference being that you do two rounds instead of one in the latter. below is an overview of the strengthlog push pull legs intermediate routine. day 1: back and biceps. day 2: chest, shoulders, and triceps. day 3: legs. Push workout. barbell bench press: 4 sets x 8 12 reps. inclined dumbell press: 3 sets x 10 15 reps. incline dumbell chest flyes: 3 sets x 12 15 reps. overhead dumbbell press: 3 sets x 10 15 reps. lateral raises: 3 sets x 15 20 reps. triceps skull crushers: 3 sets x 12 15 reps. Step 2: combine movements with clever exercise selection. in a push pull legs routine, we can be creative with our exercise selection. this means we can hit body parts more than we realized, which increases results. i’ll give you a couple of examples…. a deadlift is a pull exercise, but it also hits the legs hard too. If you only train 3 4 days a week, it’ll be more challenging to add variations and rotate through them each week. by training more often, you can use 6 different training sessions instead of 3. like so – push 1, pull 1, legs 1, push 2, pull 2, legs 2, etc. it can help accelerate fat loss and muscle growth.
Step 2: combine movements with clever exercise selection. in a push pull legs routine, we can be creative with our exercise selection. this means we can hit body parts more than we realized, which increases results. i’ll give you a couple of examples…. a deadlift is a pull exercise, but it also hits the legs hard too. If you only train 3 4 days a week, it’ll be more challenging to add variations and rotate through them each week. by training more often, you can use 6 different training sessions instead of 3. like so – push 1, pull 1, legs 1, push 2, pull 2, legs 2, etc. it can help accelerate fat loss and muscle growth. The workout routine. push pull legs routines work best when you’re training 6 days per week. if you’re training less often than that, i recommend a full body routine or an upper lower split. we have a full article on training splits here. that gives us a workout routine that looks like this: monday: push day; tuesday: pull day; wednesday. Day 2: pull – hypertrophy. day 3: rest. day 4: push – hypertrophy. day 5: rest. day 6: pull – strength. day 7: rest. the above is the ideal combination of training and rest days, but you can switch days around to fit your schedule if necessary. strength and muscle mass go hand in hand.
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