Every week you'll do three types of workouts (push, pull, legs). That means if you train more than three days per week, at least one of those categories will get repeated. Each of the workouts repeated twice will allow you to complete around 10-20 sets per week, per main muscle group. Per muscle group (Monday: chest, Tuesday: back, Wednesday: Legs, etc.) Upper body/ lower body; Push/ pull/ legs; If you’re interested in following a pull workout, then the viable option would be the push/pull/legs split because following a different training format can lead to muscle imbalance if you’re adding too much to your pull sessions. The biggest hiccup will come if you miss workouts and start skipping “pull” or “lower-body” workouts. Push-pull workouts are okay, but not great for beginners in the gym. Example: Day One: Pull (legs/hamstrings, back, biceps, lower back) Day Two: Push (chest, shoulders, triceps, legs/quads, abs) Day Three: OFF. Day Four: Pull (legs Here is one more example using the famous push pull leg split (PPL): Day 1: Push; Day 2: Pull; Day 3: Legs; Day 4: Cardio/Rest; Day 5: Push; Day 6: Pull; Day 7: Legs; The options are plentiful. Work on what you desire to improve at or what you find fun. OTHER GOOD WORKOUTS & ACTIVITIES TO THROW INTO YOUR WEEKLY ROUTINE: This helps to keep limbs and muscle bellies balanced and build a more proportional body. Here’s what you’ll find in most aesthetic bodybuilding routines: Exercises and workouts organized according to muscle groups (splits, like push, pull, legs) 50/50 ratio between compound and isolation lifts. 8-20 reps per set. In this article, I’ll show you how to get started with the push pull legs routine by going through exactly how to optimally set up one of your push workouts and one of your pull workouts for the week by using scientific literature and our anatomical understanding of the various pushing muscles. 10-12. The above weekly training split includes an optimal amount of volume for all the muscle groups of the upper and lower body while using proper training intensity and frequency. A routine like this, which also strictly adheres to using progressive loading, will lead to great progress for any lifter. Push pull legs gives you more scope for isolated movements so would suit hypertrophy. Whereas if it’s a full body workout you’re more likely to program compound movements to target strength and functionality. Obviously there’s a lot of variation within that, but that’s just my take. Da_Corn_Elf •. Appreciate the advice. .

how to train push pull legs