Updated: Aug 16
If you have been getting into weightlifting or have been doing it for a while, you most likely have wondered what the best workout split is. Choosing a split to follow can be hard because of the wide variety of routines you can make.
Push/Pull/Legs is considered to be one of the best workout splits to gain strength and put on muscle.
What is Push/Pull/Legs?
Push/Pull/Legs is a workout split that involves all of the muscle groups in your routine. With this split, you will be hitting all muscles with high intensity and volume at least once a week. The split can range from a three to six day workout week, depending on the amount of exercise you hope to do. The split consists of three main days: Push, Pull, and Legs (Surprisingly!)
Push: This day involves upper body muscles that use the "push" motion in their movements, targeting the chest, shoulders, and triceps muscle groups.
Pull: This day involves upper body muscles that use the "pull" motion in their movements, targeting the back and bicep muscle groups.
Legs: This day consists of exercising the entire lower body, for instance the quads, glutes, and hamstrings
The three main exercise days alternate between each other in order to give efficient rest time for your muscles. For example if you hope to exercise six days a week, you would alternate with the push day, then pull, and then legs, repeating for a total of six days.
With each day, you should hope to do 3-4 sets of 6-8 exercises in order to get maximum usage out of your workout. These sets could range anywhere from 6-12 reps.
Why use Push/Pull/Legs?
The Push/Pull/Legs split allows for flexibility around your schedule, as you're able to adjust your routine based on your needs.
The split is one of the most efficient workout routines as it lets you maximize the usage out of your muscles in a week, creating the greatest room for strength and muscle growth. Compared to other splits, you're able to effectively hit every muscle group with high intensity and efficiency.
An Example of an Effective Push/Pull/Legs Routine
Day One: Push
Bench Press 4x6-12
Incline Dumbbell Press 4x10-12
Dumbbell Shoulder Press 4x10
Lateral Raises 3x10
Front Raises 3x10
Tricep Cable Pulldown 4x10
Dumbbell Skull Crushers 4x10
Day Two: Pull
Cable Lat Pulldowns 4x10-12
Barbell Rows 4x10-12
Single Arm Dumbbell Rows 4x8-10
Dumbbell Bicep Curl 4x8-12
Dumbbell Hammer Curl 4x8-12
Dumbbell Concentration Curls 3x8
Day Three: Legs
Barbell Squats 4x6-10
Bulgarian Split Squats 4x8
Leg Presses 4x8
Leg Extensions 4x12
Hamstring Curls 4x8-10
Calf Raises 4x12