• Introduction
  • The basics of the push/pull/legs training split
  • Pros and cons of the push/pull/legs training split
  • Push/Pull/Legs split samples
  • Final thoughts
  • Sources
  • Hypertrophy: increase in muscle mass
  • Kinetic chain: body segments, connecting joints, and muscles working together to generate movement.

Introduction

Workout splits refer to the various ways of dividing your weekly training routine (microcycle). In most instances, this is structured according to body region, movement, specific body part, or lift type. Several of these microcycles create a monthly (4-6 week) mesocycle, whereas a seasonal macrocycle consists of 2-6 mesocycles.

The main function of any workout split is to ensure your training is structured in an effective and safe manner. This means that muscle groups should be trained 2-3 times a week with at least 48h of recovery between training sessions. This allows you to progressively overload each muscle group while minimizing the risk of injuries or overtraining.

The optimal intensity and training volume (number of exercises, repetitions and sets) depend on the physical adaptations you want to achieve. Here is a general overview of what intensity and volume to use in your training:

  • Hypertrophy: 70-85% of one-repetition maximum (1RM), 8-12 repetitions, 3-4 sets, ~2mins recovery.
  • Maximal strength: 85-100% 1RM, 1-3 repetitions, 5-6 sets, 2-4mins recovery.
  • Power: 30-60% 1RM, 3-6 repetitions (not to failure), 1-3 sets, ~2mins recovery.
  • Muscle endurance: <50% 1RM, 15-25 repetitions, 3-5 sets, 1-2mins recovery.

This post explains the basics of the push/pull/legs split, and its pros and cons. Is this method the right choice for you? Let’s find out!

The basics of the push/pull/legs training split

The push/pull/legs split refers to dividing your weekly training into push (chest, shoulders, triceps), pull (back, biceps), and leg (quads, glutes, hamstrings, calves) days. Most push/pull/legs routines focus on compound exercises (multi-joint exercises that target several muscle groups simultaneously). For example, you can target pectoral muscles, deltoids, and triceps on a push-dominant day. Abdominal exercises can also be incorporated on any of these days to offer a well-rounded training stimulus.

Typically, a push/pull/legs routine follows an alternating format. Ideally, each movement should be trained twice per week (example 2), which allows for a frequent training stimulus and adequate recovery between training sessions of the same muscle groups. Performing a single session of each movement  (example 1) can also be useful for less experienced sportspeople. In either case, the training split should include both vertical and horizontal pushes and pulls, while also training the posterior (the structures at the back of the leg and spine) and anterior (the muscle groups in the front of the body) chains in the legs. Whether these are performed in the same session depends on the split type.

Day

Example 1

Example 2

Monday

Push (chest, triceps, shoulders)

Push (chest, triceps, shoulders)

Tuesday

Rest

Pull (back, biceps)

Wednesday

Pull (back, biceps)

Legs (quads, glutes, hamstrings, calves)

Thursday

Rest

Push (chest, triceps, shoulders)

Friday

Legs (quads, glutes, hamstrings, calves)

Pull (back, biceps)

Saturday

Rest

Legs (quads, glutes, hamstrings, calves)

Sunday

Rest

Rest

Training volume can be increased by adding more repetitions, sets, or exercises on a single workout session. Varying the number of volume or intensity (more resistance, less volume) can also be used to have a different training outcome. For example, you can perform high-resistance compound exercises first to increase muscular strength before moving on to hypertrophy-focused training. 

As a general rule, a training session should incorporate 2-3 exercises for a specific muscle group, while alternating the angle of the exercise (horizontal, vertical, incline, etc.). The training intensity and volume depend on the adaptations you are looking for. More volume equals more muscle mass, whereas more resistance means strength gains.

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The Push/Pull/Legs Split

Divides workouts by movementEach movement is trained once or twice per weekFirst two sessions often focus on strengthLast two sessions often focus on hypertrophy48h of recovery before training the same movementProvides a strong training stimulus per session

Pros and cons of the push/pull/legs training split

The main pros and cons of the push/pull/training split depends on whether you perform it once or twice per week. Performing this rotation once per week can be especially beneficial for beginners who have yet to built a foundation for more advanced training methods. Although a single day of push, pull, and leg-dominated exercises are a good starting point for inexperienced gym-goers, having a week between training sessions of the same muscle group means that the muscles are not stimulated frequently enough to offer significant training adaptations. With this in mind, a full-body split may be more beneficial for anyone looking for a less time-consuming three-day training routine.

Performing a push/pull/legs routine twice per week allows for a more frequent training stimulus. This makes it beneficial for more advanced sportspeople and anyone who has the time, equipment, fitness level, and access to training facilities that allows for it. Dividing your weekly training over six days ensures that each session offers a strong training stimulus, while allowing for sufficient recovery between consecutive training sessions. After all, each movement has at least 48h of rest before. the next workout – which is the recommended minimum recovery time according to several studies. 

One minor drawback of the push/pull/legs split is that does not utilize the body’s entire kinetic chain (the interrelated groups of body segments, connecting joints, and muscles that work together to produce movement). Although this is better than simply focusing on specific muscles, it may not be the best training method for sports-specific purposes (e.g. athletic training and high performance). 

Pros

  • Offers a substantial training stimulus 
  • More functional than muscle-specific training splits
  • Possibility to train on consecutive days
  • Suitable for beginners sportspeople (if each movement is performed once per week)
  • Suitable for more advanced sportspeople (if each movement is performed twice per week)
  • Simple to program & modify

Cons

  • Very time-consuming
  • Does not utilize on the entire kinetic chain 
  • Low weekly volume (if each movement is performed once per week)

Push/Pull/Legs split samples

The push/pull/legs split offers a relatively simple yet effective way to structure your weekly training. Whether you want to divide your training over three or six days, is up to you. Below you can find a couple of ready-made examples to help you get inspired. Take a look!

*Note: core exercises can be incorporated into any training session of the week. In this case, you might want to incorporate both a static (e.g. planks, etc.) and a dynamic exercises (e.g. crunches, leg raises etc.).

Monday (push)

  • Barbell Bench Press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Shoulder Press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Incline Dumbbell Press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell Flyes: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Lateral Raise: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Triceps Pressdown: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Overhead Triceps Extension: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Tuesday

  • Rest

Wednesday (pull)

  • Bent-over row: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Pull-ups: bodyweight, max repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell row: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Lat pulldown: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Rope face pull: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Hammer curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Thursday

  • Rest

Friday (legs)

  • Back squat: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Deadlift: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Split squat: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Seated leg curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Seated leg extension: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Standing calf raise: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Saturday

  • Rest

Sunday

  • Rest

Monday (push)

  • Barbell Bench Press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Shoulder Press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Incline Dumbbell Press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell Flyes: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Lateral Raise: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Triceps Pressdown: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Overhead Triceps Extension: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Tuesday (pull)

  • Bent-over row: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Pull-ups: bodyweight, max repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell row: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Lat pulldown: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Rope face pull: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Hammer curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Wednesday (legs)

  • Back squat: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Deadlift: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Split squat: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Seated leg curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Seated leg extension: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Standing calf raise: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Thursday (push)

  • Dumbbell bench press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Overhead press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Incline dumbbell press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Lateral raise: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Cable crossover: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Triceps extension: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Rope pushdowns: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Friday (pull)

  • Wide-grip lat pulldown: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Seated cable row: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Rear delt flye: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Dumbbell shrugs: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • EZ bar curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Preacher curl: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.

Saturday (legs)

  • Barbell front squat: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Romanian deadlift: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Bulgarian split squat: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Leg press: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Hip thrust: weight at 70-85% of 1RM, 8-12 repetitions, 3-4 sets, ~2mins rest between sets.
  • Calf raise: weight at 60% of 1RM, 10-15 repetitions, 3-4 sets, ~2min rest between sets.

Sunday

  • Rest

Note that we are not responsible for any injuries that may occur during these drills or practices. Always remember to train within your own limits and at the guidance of a professional instructor.

A push/pull/legs training split can be done once or twice a week.

Final thoughts

Workout splits are an essential part of dividing your yearly training into smaller micro and mesocycles. In short, these microcycles refer to different ways of dividing your weekly training. Some of the more common workout splits include the full body split, push/pull/legs split, upper body/lower body split, etc.

Mesocycles consist of several microcycles. They are also used to determine the training target for a specific period (e.g. strength, power, endurance, etc.). A macrocycle refers to a seasonal training program that consists of several mesocycles. The program always grows more intense (more resistance and less repetitions) as the season progresses. 

Much like other workout splits, the push/pull/legs split focuses on progressively overloading the muscles and allows for adequate recovery between exercises. A well-structured training plan provides you with maximal training adaptations while ensuring you stay healthy in the process.

Did you learn anything new about the push/pull/legs training split? Let us know in the comments. 

Sources

  • Peterson MD, Rhea MR, Alvar BA. Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. J Strength Cond Res. 2004 May;18(2):377-82. doi: 10.1519/R-12842.1. PMID: 15142003.
  • Ralston GW, Kilgore L, Wyatt FB, Baker JS. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017 Dec;47(12):2585-2601. doi: 10.1007/s40279-017-0762-7. PMID: 28755103; PMCID: PMC5684266.
  • Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.
  • Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
  • Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.

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