What is Push Pull Legs.

Push pull legs is a weightlifting training split that separates your muscles into groups. On a different day, you train each group separately. This minimizes the amount of time between sessions, which could otherwise raise the risk of regression, while still allowing each muscle group to receive the rest it requires.

• Push day gives you the opportunity to primarily work your triceps, shoulders, and chest in a single session.
• While you work out your back, traps, and biceps, pull day will give the muscles you used on push day a chance to relax.
• Leg Day is exactly what it sounds like. Your lower body, including your glutes, hamstrings, quadriceps, and calves, is being worked to its maximum capacity while your upper body is at rest.

You can then switch between these three exercises for as many weekly training sessions as you like.

For example, you would just complete each workout on a designated day once a week, such as Monday, Wednesday, and Friday, if you are only able to visit the gym three days a week.

This isn’t the best approach, though, because it only involves training each body part once a week, which isn’t ideal for building muscle Therefore, training four days a week and switching up your workouts throughout your four sessions would be a better approach. As long as you never do more than two days in a row, it makes no difference which days you pick.

The rotating five-day cycle is an additional technique in which every workout is completed over a period of five days. You would thus train two on, one off, one on, one off, and so on. Since each body part is trained once every five days, this is probably the best method. For the more seasoned trainee, this is about perfect. (though it works well for a maintenance program).

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What Does a Push, Pull, Legs Workout Look Like

Although the fundamental idea behind any push, pull, legs program is always the same, there will be minor variations for new gym patrons and more seasoned members.

The modification of training days is the first significant distinction between the beginner and advanced programs. Due to the advanced trainer’s two-day-on, one-day-off schedule, there will be more opportunities for growth and recovery as they can hit body parts more frequently. More difficult workouts will probably be added by an experienced gym-goer as their skills and knowledge advance.

Who Should Use A Push/Pull/Legs Split

 

The legs-pull-push split is perfect for intermediate and advanced trainees alike.

More precisely, though, you will most likely perform best with a full body workout regimen, training three days a week, if you are just starting out or have not seen many results from your efforts thus far. Continue doing this for at least six months, or longer if you are still making good progress.

However, once you reach the intermediate stage, you’ll likely discover that training three or four days a week with an upper/lower split routine will help you perform better. For the great majority of people, this is actually one of the best training methods.

Common Mistakes to Avoid in Push, Pull, Legs Training

Even though the Push, Pull, Legs exercise is very successful, there are a few typical errors that can prevent you from making progress. Ignoring proper form is one error. To avoid injuries and guarantee the best possible muscle engagement, it is essential to execute each exercise correctly.

Not adding enough variation to your workouts is another error. Consistency is crucial, but you can avoid plateaus and keep your workouts interesting by continuously pushing your muscles with new exercises, rep ranges, or training methods.

Additionally, a lot of people undervalue the significance of rest and nutrition in training. Make sure you are getting adequate protein and nutrients to support muscle growth and repair in order to maximize your progress.

Additionally, remember that your muscles really grow and adapt during this time, so make sleep and recuperation a priority.

This is a fantastic example of an exercise program that is balanced and well-structured, and it will undoubtedly produce outstanding results.

Workout 1 – Push

Bench Press 3 X 5 – 7

Seated Dumbbell Shoulder Press 3 X 6 – 8

Incline Dumbbell Press 3 X 8 – 10

Side Lateral Raises 2 X 10 – 12

Triceps Press downs 2 X 8 – 10

Overhead Triceps Extension 2 X 8 – 10

Workout 2 – Pull

Bent-over Row 3 X 5 – 7

Pull Ups 3 X 6 – 8

Barbell Shrugs 3 X 8 – 10

Face Pulls 2 X 10 – 12

Barbell Curl 2 X 8 – 10

Dumbbell Hammer Curl 2 X 8 – 10

Workout 3 – Legs/Abs

Squats 3 X 6 – 8

Romanian Deadlifts 2 X 8 – 10

Leg Press 2 X 10 – 12

Leg Curl 2 X 10 – 12

Calf Raise 4 X 8 – 10

Hanging Leg Raise 2 X 10 – 15

Your work sets are the ones that are listed. To help prevent injury and to get your body ready for the heavier work, always warm up properly first. However, since training each exercise or body part prepares you for the next, this split routine also has the benefit of requiring fewer warm-up sets.