The Push/Pull 3-Day Split. If you don’t like the idea of days where you train only your legs and nothing else, you can use a push/pull split. The push workout is focused on the pushing movements for the upper body, which involve the chest, shoulders and triceps. The push / pull / legs split is one of the most popular training splits in the world. The idea is simple: you train your entire body over three separate training days. For example: Push / Pull / Legs Overview. Push day = chest / shoulders / triceps; Pull day = back / biceps; Legs day = quads / hamstrings / calves Over the next eight weeks, the goal is to build muscle and get stronger. This will be done with an eight-week program that requires you to hit the weights four days a week. These workouts will be intense and challenging if you do them right, so there will be no need to double them up or find additional time to train. Push Pull Leg Split . With the Push Pull Leg Split schedule, you split your body into three parts which are each trained on consecutive day on repeat, typically with 1 day rest between two cycles Push, Pull and Leg days. On the push days you train the entire upper body pushing muscles (chest, shoulders and triceps). The ultimate leg workout is based on 2 weekly training sessions, so the best way to incorporate it into your training is as a Push-Pull Legs or an Upper Lower training program. You can use the ultimate leg workout in a 4, 5, or 6 day PPL or Upper Lower - just make sure you hit legs twice a week and have at least 24-48 hours rest between leg Advantages of a Push/Pull/Legs Training Split. With a push/pull/legs training split, you train all related muscle groups in the same workout, which means you get the maximum possible overlap of the movements being trained. And the muscle groups derive the maximum benefit from that overlap. So this makes it a very efficient method of training. As the name suggests you perform three kinds of workouts: Push: chest, shoulders and triceps. Pull: back, traps, and biceps. Legs: hamstrings, quads and calves. Your push workouts focus on the upper body pushing muscles, your pecs, triceps and shoulders. In a PPL push workout you will generally be doing barbell bench pressing, overhead pressing How to Program a Push/Pull/Lower Split Below are three sample workout days (upper body push/pull and legs). It is recommended that a lifter does not train more than three days consecutively on The push/pull/legs or chest & back/legs/shoulders & arms splits are also highly effective for hypertrophy. Mentally, each day has a target — to “pump and annihilate” a given muscle or muscle group. These splits have the added advantage of facilitating time-saving and effective agonist/antagonist superset techniques. vSmuzNs.

how to train push pull legs