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 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.
Push pull legs routine: best science based push workout. so to sum everything up for you, here’s what your push workout could look like: incline barbell bench press: 3 4 sets of 6 8 reps. standing dumbbell shoulder press: 3 4 sets of 10 15 reps. paused flat dumbbell press: 3 4 sets of 8 12 reps. Day 2: back, biceps (pull) day 3: quads, hamstrings, calves (legs) day 4: off. day 5: chest, shoulders, triceps (push) day 6: back, biceps (pull) day 7: off. that’s what the first week looks like. in week two, you start with leg day, followed by the pushing and pulling workouts and a second leg and push day. you keep on rotating the workouts. 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.
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