“The push/pull/legs split is a very simple training method in which you split your
body into three parts. And each part is then trained on its own separate day.”
- In the “push” workout you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps.
- In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps.
- And in the “legs” workout you train the entire lower body, i.e. the quads, hamstrings, calves and abdominals.
These three workouts are then alternated over however many weekly training sessions you
choose to do.Starting out with a heavy compound lift is a great way to increase Central Nervous System (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift, I would recommend using your 5-6 rep max.This means that you get the maximum overlap of movements within the same workout, and the
muscle groups being trained get an overall benefit from this overlap.For example, when you train chest with say bench press, you are also hitting your anterior
deltoids and triceps hard. And when you train shoulders you are again involving your triceps. So
it makes sense to work these all together in the same workout for maximum synergy and
effectiveness.Similarly, when you train your back your biceps are heavily involved, so it again makes sense to
train these immediately afterwards so that they can derive the maximum benefit from the
additional stimulation.
Who Should Use A Push/Pull/Legs Split?
More specifically ideal for both intermediate and advanced trainee. Once you hit the intermediate stage however you’ll probably find you’ll do better with an upper/lower split routine training three or four days per week. And this is in fact one of the best ways to train for the vast majority of the population.But at any time past the beginner stage you may find the push/pull/legs split suits you better. Or you may wish to alternate upper/lower splits with a push/pull/legs split in order to derive all the benefits that each has to offer.Ready To Change Your Physique, But Can't Work Out?
Discover the largest selection of fitness articles, exercises, workouts, supplements, & community to help you reach your goals!
Importance of Recovery & Sleep When You Follow This Split
Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.If your schedule allows for midday napping, we would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on saturdays and sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.Share this post:
About Aathif Munawfer
Aathif Munawfer is a seasoned fitness professional with over a decade of experience in the industry. As an International Fitness & Mindset Coach and IFPA Certified Personal Trainer, he brings a wealth of knowledge and expertise to his clients. With a strong competitive background as an IFBB Elite Pro Men’s Athlete and successful coaching experience, Aathif is dedicated to helping individuals achieve their fitness goals and reach their full potential. His passion for health and wellness is evident in his work, and his commitment to continuous learning ensures that he stays at the forefront of the fitness industry. 
Connect with Aathif Munawfer on Linkedin
Connect with Aathif Munawfer on Linkedin