Push-Pull-Legs Split Explained
There are many different types of training splits to choose from, but right now I’m going to put some focus on one of my absolute favorites. The push, pull, legs training split is a favorite of mine, not just for the results I’ve gotten from it, but also for what its done for my training clients.
Here’s a few ways to tell if this training split is for you.
- You’re only able to train 3 days per week.
- You get bored with a conventional body part split.
- You’re an athlete who practices a sport multiple times a week.
- You’re a natural lifter trying to build an impressive physique.
- You want to do powerlifting or powerbuilding.
How This Training Split Works
The push pull legs training split is divided into 3 primary training days. On the push training day, you train all of the muscles that produce or assist in pushing movements. These muscles are typically the ones you use in bench pressing, shoulder pressing, and abs. On the pull training day, you’d train all of the muscles that are opposite from pushing. This would be the muscles that you use during rows, pull ups, and deadlifts. The leg day is reserved for all of the muscles you have from the waist down. The primary exercises on the leg day would be squats, lunges, deadlifts, and hip bridges.
In my personal experience and with clients, the best physique results come when the 1st day is legs, 2nd day is push, and the 3rd day is pull, with a rest day between each. Leg day is the most demanding, so prioritizing it on day 1 allows you to come into the gym fresh and fully recovered. Push I put at number 2 rather than pull because push day typical doesn’t call for the use of any of the muscles from leg day.
Here’s some quick examples of how it would look.
LEGS
Squat
Deadlift
Hip Bridge
lunge
PUSH
Shoulder Press
Chest Press
Tricep Dip
Abs
PULL
Row
Pull Up
Bicep Curl
Reverse Fly
How Many Exercises Per Training Day
The answer to this question really depends on what your focus is and what your strengths and weaknesses are. Typically I think in terms of primary and accessory. So as an example, if the focus on push day is to develop bigger, shoulders, you would do 2 – 3 exercises for that muscle group. The Primary exercise would be a barbell press, single arm dumbbell press, and lateral raises. Then you’d use 1-2 exercises for chest triceps and abs. Over all, you’re looking at 5-8 exercises per training day.
Push Pull Legs For Powerlifting
Powerlifting revolves around the big 3 barbell lifts, bench press, squat, and deadlift. This is perfect for a 3 day training split because you can now have each training day dedicated to improving a specific lift. This means you can focus on strength, technique, and volume all at the same time. An important factor for natural lifters is the emphasis on recovery. Having more rest days means you get to go all out on your training days and see consistent gains without reaching burnout.
Here’s an example of what training days would look like.
DEADLIFT
Barbell Deadlift
Single Arm Row
Single Arm Farmers Carry
Hanging Leg Raise
BECH PRESS
Barbell Bench Press
Dumbbell Incline Press
Half Kneeling Single Arm Press
Prone Tricep Press
SQUAT
Barbell Back Squat
Barbell Hip Bridge
Goblet Reverse Lunge
Prone External Knee Tuck
Cardio Conditioning
Cardio is a whole other topic on its own, but to keep things simple I’ll just tell you what I and my clients have seen the most results with. If you’re trying to lose body fat and gain muscle at an optimal rate, while still having a life outside of the gym, do 20 – 30 minutes of high intensity cardio conditioning a week. This can be sprinting, battle rope drills, burpees, etc. You can do this on training days, or non training days. I personal stick to 4-8 minute conditioning sessions 2x per week.
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