What is a Push Pull Legs training split?
Push Pull Legs training splits your training in to 3 parts:
Push: Upper body pushing muscles - chest, shoulders and triceps
Pull: Upper body pulling muscles - back and biceps
Legs: Entire lower body including abs
Each workout is based on 1 part, so day 1 is a Push day, day 2 is Pull, day 3 is Legs. This program is based on 6 days per week, so each part twice per week.
If you want to train 4 or 5 days each week, follow the Push Pull Legs order, and move the remaining workouts from this week in to next week.
For example, week 1 could be Push Pull Legs Push, weeks 2 would then be Pull Legs Push Pull.
Why is Push Pull Legs so good?
You get the maximum overlap of movements in each workout, when you train chest with a bench press, you are also working your triceps. When you train back, with most exercises, you are also working your biceps.
It also means you have minimal overlap of movements between workouts, on da y you train biceps, you aren't really working triceps as-well, helping you to recover as well as possible ready for the next workout.
Who is this program for?
A Push Pull Legs training program is perfect for anybody who isn't a beginner at the gym. 6 months + experience, all they way up to seasoned experts.
If you're new to strength training we'd recommend following two 12 week cycles of a Full Body or Upper/Lower training program before moving to Push Pull Legs.
What's Included?
- Learn about how strength training works
- Understand the key parts of nutrition
- How to calculate your daily calorie target
- Why hydration is important
- The importance of rest & recovery
- Losing fat vs. gaining muscle
- How to set goals
- How to test or calculate you One Rep Max (1RM)
How does it work?
The Push Pull Legs program includes sections to set short/medium/long term goals, track your body measurements, and personal records.
The program has 5 or 6 workouts per week for 12 weeks. Each workout is split into a warmup, the exercises for that day, and a post workout guide including stretching, reflecting and hydrating.
For each exercise the program shows how many sets to do, how many reps in each set, and the weight to use. The weight is shown as a % of your One Rep Max so it suitable for any strength level.
The program will be available to download as soon as you complete the checkout process. A copy will also be emailed to you, simply open the PDF and follow the steps.
Workout programs are non-refundable.