PUSH/PULL/LEGS

(6x per week)

Push/pull/legs is completed twice per week, with exercises for chest shoulders and triceps on one day, back, biceps, traps/rear delts on another and finally a leg day to work the glutes, quads, hamstrings and calves.

The push/pull/legs split involves having a day dedicated to ‘push muscles’ (chest, shoulders, triceps), a day towards ‘pull muscles’ (back, biceps, traps/rear delts), and a day towards leg muscles (glutes, quads, hamstrings, calves), all completed twice per week:

  • MONDAY: Push A

  • TUESDAY: Pull A

  • WEDNESDAY: Legs A

  • THURSDAY: Push B

  • FRIDAY: Pull B

  • SATURDAY: Legs B

  • SUNDAY: REST/ACTIVE RECOVERY

Push/pull/legs is an intense split and is definitely better suited to intermediate and advanced trainees.

However, the workouts tend to be quite quick, so it’s a good choice if you like to train for an hour or so every day.

Adequate rest is a MUST if following this type of training split as volume can get high due to the number of workouts.

Here’s a sample PUSH workout you can perform:

1. Incline Barbell Press - 3×6-8

2. Arnold Press - 2×8-12

3. Dips - 2xAMRAP

4. Lateral Raises - 3×10-15

5. Tricep Pushdowns - 3×10-15

Here’s a sample PULL workout you can perform:

1. Chin Ups - 3xAMRAP

2. Seated Cable Row - 3×8-12

3. Rear Delt Cable Flyes - 2×10-15

4. EZ Bar Curls - 3×8-12

5. DB Shrugs - 2×10-15

Here’s a sample LEG workout you can perform:

1. Leg Press - 3×6-8

2. DB Walking Lunges - 3×8-12

3. Hyperextensions - 2×8-12

4. Leg Extensions - 2×10-15

5. Seated Calf Raises - 3×10-15