Research has shown that the most effective way to gain muscle is to work each group twice per week. Here’s an idea of how you can schedule the push pull legs split for the week: No matter if you’re spending four, five or even six days at the gym, this routine can work for you. If you are a more experienced lifter, you are probably spending more days at the gym. This could be Monday, Wednesday, Friday or whichever days fit your schedule. This would have you lifting push, pull and legs once per week on whatever days you designate. How to Make the Push/Pull/Legs Split Work for YouĪs far as how often you should do the push/pull/legs split, the default is 3 days per week. The amount of time you have to dedicate to working out.It’s also versatile, so the program can be easily tailored to: The beauty of this routine is you can ensure adequate rest time to allow the muscles to recover. Legs: This split focuses on the lower body muscles, the quadriceps, hamstrings, calves, glutes and core.Įach workout day represents a different body part, so you’re focusing on synergistic muscles.Pull: This split works the upper body pulling muscles, the rear delts, back and biceps.Push: This split works all the upper body pushing muscles, the chest, shoulders and triceps.
The push/pull/legs split is a training method that splits your body into three different parts: What is the Push Pull Legs Split Routine? A sample routine you can use at home or in the gym.If you’re bored with your current routine, you may find the push/pull/legs split an option to consider. With the right equipment, the push pull legs workout can be done at home. This simple workout routine can help create a predictable schedule and often means less time spent in the gym.
The push pull legs program is a split workout routine used to build muscle mass.
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