When it comes to all the training structures you have, there are few that have been as consistent and time-tested as the push pull legs workout. This method is popular because it groups exercises together by movement pattern, and not by individual muscle groups, and is easy to follow even for beginners. In this guide, we will discuss a push pull legs workout plan, how the push pull legs split actually works, when you should consider a push pull legs workout split, how to split your workouts between push and pull, a full push pull legs split workout with exercises and sets, and what makes the best push pull legs workout really effective for beginners.
What Is the Push Pull Legs Split?
The push pull legs approach to training your leg day around three categories of movement — push activities (chest, shoulders, triceps), pull activities (back, biceps, hamstrings, glutes) and leg activities (quads, hamstrings, glutes, calves). This is because the muscles that recover together work together during pushing or pulling movements, which makes it logical and efficient to plan your weekly training in this way.
The push pull legs workout method is a natural pairing of synergistic muscles that most individuals find to be a more efficient overall workout and recovery plan throughout the week as compared to a traditional “bro split” that focuses on one muscle group in the entire body each day.
Why Beginners Benefit from a Push Pull Legs Workout Plan
Many people think a push pull legs workout plan is only appropriate for the advanced lifters, but it can certainly be done by beginners, particularly after a few months of full body exercises have been incorporated. The structure is simple enough to grasp in a matter of minutes but can easily be expanded in volume and intensity as your experience increases.
The first phases of a beginner push pull legs workout plan are going to involve performing the workout once in six days or even three or four times per week if you're not used to doing the workout regularly.
Complete Push Pull Legs Split Workout Plan
This is a detailed push pull legs split workout plan for beginners with simple exercises and low volume.
Push Day (Chest, Shoulders, Triceps)
- Dumbbells bench press: 3 sets of 10 reps
- Shoulder Press behind head: 3 sets of 10 reps
- Inclined dumbbell press: 3 sets of 10 – 12 repetitions
- Lateral Raises: 3 sets of 12-15 reps
- Tricep tricep extensions 3 sets of 12 reps
Pull Day (Back, Biceps)
- Pull-ups or Lat pulldown: 3 sets of 10 reps
- Lie down side of a cable machine with a bent over barbell or dumbbell row: 3 sets x 10 reps
- For each set, take 12 reps with the cable row seated.Per set, do 12 reps of seated cable row.
- Rest: 1 minute between sets
- Traditional curls using a barbell or dumbbells: 3 sets of 12 reps
Legs Day (Quads, Hamstrings, Glutes, Calves)
- Squat with barbell: 3 sets 10 repetitions
- Leg press: 3 sets of 12 reps
- Squat jumps: 3 sets of 10 reps
- Suspension high plank abs: 2 sets of 10 reps
- Squater squat jumps: 3 sets of 10 – 15 reps
Weekly Schedule for a Push Pull Legs Workout
There are a couple of general methods to structure a push pull legs throughout the week based on the number of days in which you are able to train.
Three Days a Week (Beginner-Friendly)
- Monday: Push
- Wednesday: Pull
- Friday: Legs
- Saturday and Sunday: REST
This program gives every muscle group a good chance at recovery, as well as consistency, and is one of the best options for beginners to start a push pull legs workout.
Six Days a Week (Intermediate)
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Push
- Friday: Pull
- Saturday: Legs
- Sunday: Rest
The push pull legs split over six days, doubling the amount of time each muscle group gets in a week for ideal progress after getting a good foundation in place, many intermediate lifters find.
What Makes the Best Push Pull Legs Workout?
Just copy and pasting the structure doesn't guarantee results — here are a few principles that make an average routine the best push-pull legs workout:
Prioritizing compound movements first:
By beginning each workout with exercises such as squats, bench press or rows, you'll hit the heaviest movements when you're at your strongest.
Progressive overload over time:
Even if your push/pull legs workout is pretty well laid out, you need to continue building upon it continuously by increasing the weight, reps or sets.
Balanced volume across all three days:
If one category is neglected, for example, not training legs enough from time to time, the balanced development is ruined.
Adequate rest between sessions:
The perfect push pull legs workout isn't going to do a thing without recuperation between training sessions.
Finding the Best Push Pull Legs Workout Plan for Your Goals
A push pull legs workout plan will ultimately depend on what you hope to achieve and how many days you have to train per week:
For general fitness and beginners:
The 3 day version provides a non-intimidating starting point, with rest days in between sessions.
For muscle gain and intermediate lifters:
The six-day version will be a repeat on each of the first two days of the week which means an increased frequency and volume of training for quicker progression.
For strength-focused goals:
Using lower reps (4-6) with the same split may allow greater emphasis to be placed on strength building without sacrificing muscle building with the push and pull legs.
Beginner-Friendly Tips for Starting a Push Pull Legs Split
Start with lighter weight and focus on form:
For movements like squats and deadlifts, technique is more important than loading early.
Don't skip a category:
However, if all three movement days are not properly attended to, it is easy to be tempted to prefer push or pull days over legs.
Track your workouts:
As you keep moving forward with your push pull legs workout plan, you will need to use progressive overload, which can be done with a simple log.
Common Mistakes to Avoid
Jumping straight to six days without a base:
The three-day version is best for individuals who have no experience using training.
Neglecting proper warm-ups:
Cold muscles are more susceptible to injury, particularly prior to a heavy compound lift.
Ignoring recovery between sessions:
Repetition of the same motion too early can slow progress down rather than speed it up.
Inconsistent exercise selection:
Regularly switching up exercises in your push pull leg routine creates a problem with measuring real progress over the long-term.
Conclusion
Push Pull Legs is a well designed workout that is great for the beginner and intermediate lifter to develop strength and muscle consistently and in a logical manner. So, if you are on the complete push pull legs workout plan outlined above, or if you are trying to understand how to break down the push pull legs workout by movement pattern, trying to figure out which is the best push pull legs workout that fits your schedule, or if you are working through this detailed push pull legs split workout plan with sets and exercises, or if you are just trying to figure out which is the best push pull legs workout plan for your specific goals, this structure has been time-tested and is a perfect way to train and progress over time.
FAQs
What is a push pull legs workout, and how does it differ from other splits?
A push pull legs workout groups training by movement patterns (pushing, pulling and leg training) instead of focusing on one muscle group per workout.
Is a push pull legs workout plan suitable for complete beginners?
Yes, a push pull legs workout plan can be used for beginners and is a great course of action to use when beginning with the 3 day plan, then moving on to the 6 day plan.
How does the push pull legs split typically get scheduled across the week?
Split Push Pull legs can be performed 3 days a week for beginners, or twice in 6 days for intermediate/experienced lifters looking to increase training frequency.
What exercises are included in the best push pull legs workout?
The most effective push pull legs routine will feature compound exercises, such as the bench press, rows and squats, in addition to isolation exercises for all round development.
How do I know if I'm following the best push pull legs workout plan for my goals?
Whether you're a beginner with three days in the gym, or an intermediate living for building muscle with six days in the gym, the best push pull legs workout plan suits you.
