A push pull legs split is a workout routine where you divide your training into three distinct days, focusing on different muscle groups to ensure adequate recovery. The workout split involves alternating between pull muscles, push muscles, and leg muscles on separate training days.
Understanding the Push Pull Legs Split
The push pull legs split is an effective way to structure your workouts, allowing each muscle group sufficient rest before being trained again. Here's a breakdown:
What Each Day Entails
- Pull Day: Focuses on muscles used for pulling motions.
- Push Day: Focuses on muscles used for pushing motions.
- Leg Day: Focuses on muscles in the lower body.
Training Schedule
A common approach is to follow a 6-day cycle with one rest day, such as:
| Day | Workout |
|---|---|
| Day 1 | Pull |
| Day 2 | Push |
| Day 3 | Legs |
| Day 4 | Rest |
| Day 5 | Pull |
| Day 6 | Push |
| Day 7 | Legs |
Muscle Group Breakdown
-
Pull Muscles:
- Back (Lats, Traps, Rhomboids)
- Biceps
- Rear Deltoids
- Forearms
-
Push Muscles:
- Chest (Pectoralis Major and Minor)
- Shoulders (Anterior and Lateral Deltoids)
- Triceps
-
Leg Muscles:
- Quadriceps
- Hamstrings
- Calves
- Glutes
Sample Exercises
Here's a short list of sample exercises for each day:
-
Pull Day:
- Pull-ups
- Barbell Rows
- Face Pulls
- Bicep Curls
- Hammer Curls
-
Push Day:
- Bench Press
- Overhead Press
- Pushups
- Triceps Extensions
- Lateral Raises
-
Leg Day:
- Squats
- Romanian Deadlifts
- Leg Press
- Leg Extensions
- Calf Raises
Benefits of Push Pull Legs
- Efficient Muscle Grouping: This allows you to focus intensely on specific muscle groups.
- Adequate Recovery: Provides ample time for each muscle group to recover before the next workout.
- Balanced Training: Ensures a balanced development of both pushing and pulling muscles.
- Adaptable: Easily tailored to different fitness levels and goals.
By organizing your training this way, you optimize muscle growth and overall strength development. Remember to include warm-up and cool-down sessions for each workout, and listen to your body to adjust intensity and rest periods as needed.
