What is the Push/Pull/Leg Split Routine?
Simply put, it’s a simplified training method that divides your body into three different parts. Resulting in each body part trained on a different day. Its as just as it sounds, performing exercises that require pushing and pulling.
“Push”: involves upper body pushing muscles. Ex: chest, shoulders, and triceps.
“Pull”: Involves upper body pulling muscles. Ex: back, biceps, and forearms.
“Legs”: Involves just as it states-you entire lower body. Ex: quads, hamstrings, calves, and abdominals.
If I want to workout more than 3 days a week to improve, how do I do that?
If you want to convert the Push/Pull/Leg Split into a 5 day exercise routine for example…
Day 1: Chest/Triceps
Day 2: Back/Biceps.
Day 3: Core/Cardio/Forearms
Day 4: Shoulders/Triceps
Day 5: Legs/Biceps
I personally, leave legs for the last day-as I struggle to recover the most and treasure the rest days immediately after.
Push exercises:
Dips
Bench Press
Cross Overs
Arnold Press
Lateral Press
Incline Press
Anterior Raises
Pulldowns
Tricep Cable
Shoulder Press
Pushups
Pull Exercises:
Dumbbell Row
Barbell Row
Chin up
Pull ups
Lat Pull Down
Dumbbell Curl
EZ Bar Curl
Seated Cable Rows
Reverse Fly’s
Legs:
Back Squat
Front Squat
Conventional Deadlift
Hip Thrust
Good Morning
Goblet Squat
Box Jumps
Lunges
Calf Raises