This program is a push pull legs 6-day split workouts per week. It’s a moderately straightforward preparing strategy which is useful for tenderfoots and hard gainers who can just fit a couple of instructional courses a week or those who are starting out and experience difficulty recouping from regular preparing splits.
Nov 28, 2015 The Single Best Workout Split? (MUSCLE GROUPING). Thinking that a push and a pull muscle group can’t be worked together because of. Jul 06, 2018 Push/Pull/Legs ensures that the “legs” workout (which is typically the hardest/most physically and mentally demanding workout of the week) ends up always having a rest day before and after it, which is nice. The downside is that the “push” and “pull” workouts are always done on back-to.
By this I mean when most learners begin they generally do full body exercises, where all liable of it each magazine says it just in regards to each site and blog does too.
There is unquestionably a medical advantage to this sort of preparing there is no scrutinizing that, there are anyway sure individuals that don’t work for they don’t get sufficient time to recoup working a similar muscle three to multiple times in seven days.
With the goal that’s the place this 6-way split comes in, it will at present enable you to construct muscle and keep up your fit bulk while in the meantime it isn’t over exhausting on the body.
How Does This Push-Pull-Legs 6-day Split Really Work ?
As the name proposes the primary exercise is all abdominal area pushing works out, the second exercise is all abdominal area pulling practices, and the third exercise is an all leg exercise.
So in a perfect world, your exercise ought to be spread out like this for the week.
So in a perfect world, your exercise ought to be spread out like this for the week.
One Week from the Program Push-Pull-Legs:
- Day 1 – Push
- Day 2 – Pull
- Day 3 – Legs
- Day 4 – Off
- Day 5 – Push
- Day 6 – Pull
- Day 7 – Legs
The following day (a.k.a day 8) – you can rest or start the split again.
In the event that you can figure out how to get a five day exercise week amazing, I would educate doing some frame with respect to interim or high-intensity aerobics on the between days of this exercise.
Day 1 – Push workout
- Seated press – 3 x 8
- Free weight shoulder press – 3 x 10
- Free weight tricep extensions – 3 x 10
- Free weight overhead press – 3 x 5
- Weighted dips – 3 x 8
- Slope bench press – 3 x 8
Day 2 – Pull workout
- Deadlifts – 4 x 5
- Pull Ups – 3 x 8
- Free weight Bent Over Row – 3 x 8
- Free weight Curl – 3 x 10
- Lat Pull Downs – 3 x 10
- Link Row – 4 x 8
Day 3 – Legs workout
- Squat – 3 x 8
- Leg Press – 3 x 8
- Standing Calf Raise – 4 x 10
- Hand weight Lunge – 3 x 6 every leg
- Romanian Deadlift – 3 x 5
- Leg Curl – 3 x 8
Push-Pull-Legs 6-day Split Exercise Guidelines :
Warm up
This is a thing many individuals get wrong you ought to dependably complete 1 or 2 warm-up sets. On the off chance that the exercise states three sets these warm-up sets are not considered the piece of them 3.
Rest time between each set
Resting between sets can rely upon two or three variables. Rest around 2 minutes in the event that you are doing overwhelming sets. On the off chance that you are doing sets with a moderate weight than 90 seconds is all that could possibly be needed.
Weight
At long last weight, the most critical part. I expressed in the opening that this was a perfect exercise for apprentices and tenderfoots.
Now, as you advance or on the off chance that you are as of now propelled enough to do these activities with overwhelming weight and right shape, at that point by all methods pile on the weights and influence the exercise as intense as you to can.
Keep in mind forget to attempt to keep the weight sensible or possibly inside a rep or 2 from disappointment.
The days of preparing one body part for each session may simply be a way for you on the off chance that you pick. So in the event that you, for instance, can prepare your chest a few times each week and still permit enough time between sessions for recuperation you are just going to see many preferable outcomes over on the off chance that you had just prepared once.
The old thought was that on the off chance that you prepared a muscle to gather once per week to finish weariness and after that it would require a lot of investment to recuperate for the following round.
The old thought was that on the off chance that you prepared a muscle to gather once per week to finish weariness and after that it would require a lot of investment to recuperate for the following round.
There comes the point where ceaselessly pushing your muscles to the point of disappointment is certifiably not something worth being thankful for. In this program, you will complete various sets and reps however not to disappoint.
Final Thoughts
Pushing practices by and largely comprised of a chest, shoulder, and tricep developments. Pulling developments comprise generally of back preparing activities, for example, deadlifts bowed columns and pulldowns.
This program is intended for the more experienced weight coach, as a result of the measure of volume in the work should have been successful.
This program is intended for the more experienced weight coach, as a result of the measure of volume in the work should have been successful.
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By Edd Oldfield | Bodybuilder and Personal Trainer
Monday: chest, Tuesday: shoulders, Wednesday: legs. Sound familiar?
Ever noticed people in the gym performing the same bodypart workouts on the same days, using the same exercises and the same weights… and often look the same?
If you’re looking to pack on some solid muscle mass, it’s time to mix up an average training routine.
Mass-Building Basics
Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. Push workouts include chest, shoulders and triceps. Pull workouts take care of back and biceps. While leg workouts cover quads, hamstrings and calves.
The reason it works so well is that it places more emphasis on multi-joint compound exercises than on isolation-based exercises. Don’t expect set after set of pec deck and preacher curls in this program. The main reason for the majority of these workouts being comprised of compound exercises is exercises like barbell bench press, squats and deadlifts offer the most ‘bang for your buck’. They involve multiple muscle groups and allow the most room for progression of reps and weight. This means more growth for you.
Putting It All Together
The basic premise of any push, pull and legs programme will always be similar, but there will be subtle differences for those just getting started in the gym to those who have been slinging iron for years.
The first major difference between the beginner program and the advanced program is the addition of training days. The advanced trainer will be training two days on and one day off, which allows for increased frequency of hitting body parts, leading to more opportunities for growth and recovery.
BEGINNERS Routine Split
The focus for the beginner should be to learn proper technique and form, therefore all sets should be stopped 1-2 reps shy of true failure (whereby another rep could not be completed without comprising form) unless stated.
The beginner is also only training 3 days a week, with at least a day’s rest after each session. This is to promote recovery between workouts as a beginner’s recovery capabilities will much less than a more experienced gym-goer.
Training days >> Monday, Wednesday and Friday.
Monday | PULL
Exercises | Sets & Reps |
Deadlifts | 3 x 5-8 reps |
Close Grip Chin-ups | 3 (Bodyweight > failure) |
Bent Over Rows | 2 x 8-12 reps |
Wide-Grip Cable Row | 2 x 10-12 reps |
Barbell Curls | 2 x 12-15 reps |
Wednesday | PUSH
Exercises | Sets & Reps |
Flat Barbell Bench Press | 3 x 8-12 reps |
Incline Dumbbell Press | 2 x 10-12 reps |
Standing Military Press | 3 x 6-8 reps |
Wide-Grip Upright Rows | 2 x 12-15 reps |
Narrow Grip Dips | 3 Bodyweight > failure |
Cable Pushdowns | 2 x 12-15 reps |
Friday | PUSH
Exercises | Sets & Reps |
Squats | 2 x 10-12 reps |
Leg Press | 3 x 6-8 reps |
DBell Stiff-legged deadlift | 2 x 12-15 reps |
Leg Extensions | 2 x 15-20 reps |
As you can see in the beginner programme, there are very few isolation exercises. The programme focuses on the old-school basic mass movements such as deadlifts, squats and standing military press. This is for two reasons:
- It gives beginners a great foundation of strength and teaches basic lifting techniques rather than relying on machines.
- It works a large number of muscle groups at once including the all-important core muscles, which are often neglected by beginners and are very important to handle heavier weights as the beginner progresses.
Advanced Routine Split
An advanced trainer who is used to weights as a stimulus will have much greater recovery capabilities than their less experienced counterparts. They’ll be able to benefit and grow with extra training, whereas a beginner could burn out and potentially not progress.
Rest days >> Day 3, 6, and 9.
![Push Pull Workout Push Pull Workout](/uploads/1/2/4/8/124885474/511010638.jpg)
Day 1 | PULL 2
Exercises | Sets & Reps |
Deadlifts | 1st: 3-5 reps 2nd: 6-8 reps |
Underhand Pulldowns | 2 x 8-12 reps |
Dumbbell One Rows | 1st: 6-8 reps 2nd: 12-15 reps |
Pendlay Rows | 1st: 6-8 reps 2nd: 12-15 reps |
Skull Crushers | 3 x 8-12 reps |
Rope Hammer Curls | 2 x 12-15 reps |
Day 2 | PUSH 1
Exercises | Sets & Reps |
Incline Bench Press | 1st: 6-8 reps 2nd: 8-12 reps |
Flat Dumbbell Press | 2 x 8-12 reps |
Wide-Grip Dips | 3 (Bodyweight > failure) |
Dumbbell Shoulder Press | 2 x 8-12 reps |
Arnold Press | 2 x 12-15 reps |
Skull Crushers | 3 x 8-12 reps |
Underhand Pushdowns | 2 x 12-15 reps |
Day 4 | LEGS 1
Exercises | Sets & Reps |
Front Squats | 1st: 6-8 reps 2nd: 12-15 reps |
Feet Low & Close Leg Press | 2 x 15-20 reps |
Stiff-legged deadlifts | 6-8reps > 8-12 reps |
Glute Ham raises | Bodyweight > Failure |
Walking lunges | 2 x 20 each leg |
Day 5 | PULL 2
Exercises | Sets & Reps |
Bent Over Rows | 1st: 6-8 reps 2nd: 8-12 reps |
T-Bar Row | 2 x 6-8 reps |
Close Grip Chin-ups | 3 (Bodyweight > failure) |
Rack Deadlifts | 1st: 3-5 reps 2nd: 6-8 reps |
Barbell Curls | 3 x 8-12 reps |
Reverse Grip Cable Curls | 2 x 12-15 reps |
Day 7 | PUSH 2
Exercises | Sets & Reps |
Decline Bench Press | 1st: 6-8 reps 2nd: 8-12 reps |
Incline Dumbbell Press | 2 x 8-12 reps |
Flat Machine Press | 2 x 10-12 reps |
Seated Smith Machine Shoulder Press | 2 x 8-12 reps |
Wide-Grip Upright Rows | 2 x 12-15 reps |
Close-Grip Bench Press | 2 x 6-8 reps |
Overhead Rope Extensions | 3 x 12-15 reps |
Day 8 | LEGS 2
Exercises | Sets & Reps |
Squats | 1st: 6-8 reps 2nd: 8-12 reps |
Lying Leg Curls | 2 x 12-15 reps |
Hack Squats | 2 x 15-20 reps |
Smith Machine Front Squats | 2 x 15-20 reps |
- Stretching and foam rolling is also recommended on this program to aid the recovery process even more. You will also notice on initial compound exercises the inclusion of a lower rep set. This is in a strength building range, rather than hypertrophy and will give carry over on subsequent hypertrophy sets.
- The reason for the inclusion of these strength sets is that the advanced trainer should be looking to lift more each session be it by a rep or by an increase of 0.5kg. This is known as ‘progressive overload‘ which means if you’re getting stronger each session you will be growing each session and vice versa. So adding in some strength sets will aid this.
- Also, this means the advanced trainer should be logging workouts every time they train so they can look back and see what was done previous and aim to beat it. This is why there are 2 rotations of each workout as progression can grind to a halt much quicker if following the same workout for body parts over and over.
Take Home Message
If you’re serious about putting on mass and building strength, give push, pull and legs a try.
For best results, fuel your muscles with a protein shake after a heavy session.