PUSH, PULL, LEGS



At the moment push, pull, legs is a very popular training routine and for very good reason.


The main benefit of using this training split is to increase the frequency that you are able to hit each muscle group over your standard 'bro split'. There is nothing wrong with training a single muscle group each day but unless you are at an extremely advanced level, it is unlikely that you require a full week to recover and it would be more beneficial for progress to hit the muscle group more frequently. Depending on the amount of volume in each training session and the recovery required, you could train the same muscle group every 3-4 days using a PPL training routine.


How do you programme a push, pull, legs session?


There are a few things to be considered when putting together your training program.


  • Amount of volume per muscle group.

  • Frequency and amount of rest days.

  • Rep ranges.

  • Exercise selection.


When considering the volume of each muscle group, you should take into account the amount of times you will train each week. You want to consider both the volume per session and the weekly volume. If you are going to be training each muscle group twice a week, the volume per session will be less than if you are training once every 5-7 days.


Rest days are important and need to be included. If you are training hard enough, you will need rest days. I would advise to train no more than days in a row without a rest day. The number of rest days will also effect the amount of volume in your sessions. Usually the more frequent the rest days, the more volume per training session.


You should train a muscle group over a broad rep range with very strict execution. The weight should never be so great that you cannot perform perfect reps for your given rep range.


You should include compound exercises that recruit several muscles and also isolation exercises. The order of these exercises largely depends on which area you wish to prioritise. For example on a push session you might place your shoulder exercises before your chest exercises if you feel they are lagging behind. Likewise you may train glutes and hamstrings before quads if you feel they need more attention.


I have created a template that you can use. This can be tailored to the gym equipment available to you or the exercises you prefer. You may also choose to have several rotations (different versions) so that you can mix things up each session.


PUSH

(Warm Up) Chest Flye - 3 x 12-15

Incline Chest Press - 2 x 8-12

Flat Chest Press - 2 x 8-12

Tricep Compound - 3 x 8-12

Shoulder Press - 2 x 8-12

Chest Isolation - 3 x 12-15

Side Raise - 2 x 12-15

Side Raise - 2 x 12-15

Tricep Isolation - 3 x 10-15


PULL

Lat Pulldown - 3 x 12-15

Row - 2 x 8-12

Lat Pulldown - 2 x 8-12

Row - 2 x 8-12

Pullover - 3 x 12-15

Shrug - 3 x 8-10

Rear Delt Isolation - 2 x 10-15

Bicep Curl - 3 x 12-15

Bicep Curl - 3 x 12-15


LEGS

(Warm Up) Leg Extension - 3 x 12-15

Squat Variant - 2 x 8-12

Leg Press - 2 x 8-12

Lunge / Sissy / Split Squat - 2 x 15-20

Hip Hinge Hamstring - 2 x 8-12

Leg Curl - 3 x 12-15

Glute Compound - 2 x 10

Adductor - 3 x 10

Calf - 3 x 8-10

Calf - 3 x 15-20



83 views
©  2018 - TUFF TRAINING LTD
9-11 SYCAMORE TRADING ESTATE, BLACKPOOL  FY4 3RL
TEL: 01253 921275