Push Pull Legs

The Push/Pull/Legs Split: A Comprehensive Guide

Introduction

The push/pull/legs split is a popular workout routine that divides the body into three groups: upper body pushing muscles, upper body pulling muscles, and lower body muscles. This split allows you to focus on each muscle group twice per week, providing ample time for recovery and growth.

Benefits of the Push/Pull/Legs Split

The push/pull/legs split offers several benefits, including:

• Increased strength and muscle growth
• Improved recovery time
• Increased flexibility and mobility
• Reduced risk of injury

How to Get Started with the Push/Pull/Legs Split

To get started with the push/pull/legs split, follow these steps:

1. Choose a day for each muscle group: For example, you could do push exercises on Monday and Thursday, pull exercises on Tuesday and Friday, and leg exercises on Wednesday and Saturday.
2. Select exercises for each muscle group: There are a variety of exercises you can choose from for each muscle group. Some examples include:
   • Push exercises: Bench press, overhead press, push-ups, tricep extensions
   • Pull exercises: Pull-ups, rows, bicep curls
   • Leg exercises: Squats, deadlifts, leg press, calf raises
3. Set up a schedule: Once you've chosen the exercises, you can create a schedule that allows you to hit each muscle group twice per week.

Sample Push/Pull/Legs Split Schedule

Here is a sample push/pull/legs split schedule:

Monday: Push * Bench press * Overhead press * Push-ups * Tricep extensions Tuesday: Pull * Pull-ups * Rows * Bicep curls Wednesday: Legs * Squats * Deadlifts * Leg press * Calf raises Thursday: Push * Incline bench press * Lateral raises * Skullcrushers * Push-ups Friday: Pull * Chin-ups * Barbell rows * Hammer curls Saturday: Legs * Romanian deadlifts * Leg extensions * Hamstring curls * Calf raises Sunday: Rest

Tips for the Push/Pull/Legs Split

Here are some tips for getting the most out of the push/pull/legs split:

• Start with a light weight and gradually increase it: As you get stronger, you can increase the weight to continue challenging your muscles.
• Focus on proper form: This will help you get the most out of each exercise and reduce your risk of injury.
• Listen to your body and take rest days when needed: It's important to give your muscles time to recover between workouts.
• Be consistent: The key to success with the push/pull/legs split is to stick to your schedule as much as possible.