Bodybuilding Split - Push, Pull, Legs

Intermediate-Advanced Training Split - Push, Pull, Legs

One of the most common and widely used training splits is the Push/Pull/Leg regime. Below is a table which can be used as a guideline for your Push, Pull, Legs split and Exercises/Reps that you can use also. Train hard, smart, recover properly and supplement properly to maximise your results. Enjoy!!

 

Monday

Tuesday

Wednes.

Thursday

Friday

Saturday

Sunday

Week 1

Push

Pull

Off

Legs

Off

Push

Pull

Week 2

Off

Legs

Off

Push

Pull

Off

Legs

Week 3

Off

Push

Pull

Off

Legs

Off

Push

Week 4

Pull

Off

Legs

Off

Push

Pull

Off

Week 5

Legs

Off

Push

Pull

Off

Legs

Off

 

Push

Pull

Legs

Bench Press
4 x 5

Deadlift
4 x 5

Squat
4 x 5

Barbell Overhead Press
3 x 5

(Weighted) Pull Up
3 x 5

Romanian Deadlift
3 x 5

Weighted Dip
3 x 6-8

Barbell Bent Over Row
3 x 6-8

Leg Press
3 x 6-8

Dumbbell Shoulder Press
3 x 8-12

Dumbbell One-Arm Row
3 x 8-12

Barbell Glute Bridge
4 x 8-12

Dumbbell Lateral Raise *
4 x 8-12

Barbell Curl
4 x 8-12

Leg Curl
3 x 12-15

Dumbbell Triceps Extension
4 x 8-12

Dumbbell Curl
4 x 8-12

Standing Calf Raise
3 x 5

Cable Triceps Extension
4 x 12-15

Dumbbell Rear Deltoid Raise
4 x 8-12


 

Weighted Leg Raise
2-3 x 12-15

Cable Face Pull
4 x 12-15

Seated Calf Raise
4 x 8-12

Weighted Crunch
2-3 x 8-12

Weighted Hyperextension
2-3 x 8-12

Weighted Leg Raise
2-3 x 12-15

 

* The dumbbell lateral raise technically involves a pulling motion. However, I’ve included it the push workout because it works the lateral head of the deltoid, which has a significant role in pressing motions. Also, the lateral raise requires some activation of the anterior deltoid (a pushing muscle).

 

Adjust volume accordingly. Intermediates may be better off doing 1 or 2 fewer sets on some exercises, while some advanced trainers may need to do 1 or 2 more sets on some exercises. Play it by ear, always listen to the body.

If you lack the necessary equipment or can’t perform a given exercise safely/effectively, you can use alternative exercises in place of the ones used in the template. However, they must work the same muscles and be able to provide a comparable stimulus (e.g. substitute rack pull for a deadlift, split squat for leg press, or cable row for barbell row).

Warm Up

Perform this warm-up routine before each training session. You should perform about 3-5 warm-up sets before the first lift on any given workout.

Rest Time Between Sets

Use the following as general guidelines for figuring out how long to rest between sets on this push/pull/legs split routine:

  • Rest 2-4 minutes between sets of 5 reps
  • Rest 2-3 minutes between sets of 6-8 reps.
  • Rest 1.5-2.5 minutes between sets of 8-12 reps.
  • Rest 1-1.5 minutes between sets of 12-15 reps.

Weight & Progression

Use the same weight for each set of a given exercise.

For heavy to moderately heavy loads (sets of 5, and sets of 6-8), use a weight that allows you to hit the target rep range for each set, and come within 1 rep of failure (or actually hit failure) on the final 1 or 2 sets of the exercise.

For moderately heavy to lighter loads (sets of 8-12, and sets of 12-15), use a weight that allows you to reach the target rep range for each set, and come within 2-3 reps of failure in the last 1 or 2 sets of the exercise. If you fail, it should only be on the last set.

Increase the weight for each exercise as often as possible, such that you can still hit the target rep range for each lift. As an intermediate or advanced lifter, you may be stuck at the same weight for 2-3 weeks on some lifts. This is to be expected since progress is harder to come by for experienced lifters.

And lastly, it should go without saying, but you shouldn’t use the bad form just so you can add some weight to the bar. Leave your ego at the door, train smart, focus on mind-muscle connection and get the most out of your workouts.

 


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