#Push Pull Split

Let’s talk training splits! A common theme that I see with most gym goers is the Push / Pull / Legs split. This is either a 3 day per week program or in some cases people repeat this twice over the week making it a 6 day training week. Does this work? Of course it does, but in my opinion, splitting up your upper push day from your upper pull day just seems like a waste of time. My alternative is a 4 day - Upper / Lower / Upper / Lower split. On the upper body days I do push AND pull together and superset between them. This allows me to get the same amount of volume in half the time. So unless you just love being in the gym 6 days per week, it’s just more logical to get it done in 4 💁🏻‍♂️ What’s your training split?

This split has gotten me the best results👇 - Push 1 - Pull 1 - Legs - Push 2 - Pull 2 #gym #training #gymmotıvatıon #fitness #trainingsplit

Probably my favourite split | Training Programs are linked 🔗 in my bio (linktree) | all fits are from @ayblmen code YOUNES for a discount | . . . . #workoutroutine #pushpulllegs #workoutsplit #trainingsplit #gym #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips

Push pull legs is the WORST split ever. I’m glad I never fell for this

A lot of people say it comes down to personal preference but I do believe that certain splits are better than others due to their ability to hit certain metrics that should be beneficial for more efficient progress — most namely frequency.

You can “Train Harder” but still struggle to add any muscle onto your frame if you do the wrong split. 1️⃣ Push / Pull / Legs (PPL) Yes it works, but it’s not good. Think about it: 👉 Shoulders are tired from your chest press, so you can’t shoulder press as much so you will make less shoulder growth 👉 Biceps are tired already from your back movements, so you will curl less and make less bicep gains If you want to truly grow your whole upper body, this is not the best split 2️⃣ Bro Split (1 muscle per day) Hitting a muscle once per week isn’t enough for significant growth. You need to be hitting all muscle groups twice per week at least 3️⃣ Abs + Legs on the Same Day The two worst body-parts to train. If you’re already struggling with consistency, long term this is not the best split for muscle growth 4️⃣ Any Split That Has You in the Gym Every Day Rest days are essential for muscle growth. Your CNS will be fried if you’re lifting heavy everyday 5️⃣ Arnold Split (Chest + Back day specifically) Controversial & yes it worked for Arnold, but you’re not Arnold. The Shoulders & arms is fine, but hitting chest & back on the same day isn’t great as it’s way too many compound movements, by the last chest exercise your CNS will be destroyed. You’re workouts should be a mix of isolation and compound movements Solution ✅ 👉 Chest + Arms + Abs, Legs, Back + Shoulders + Abs, rest & repeat 👉 Any split with biceps and back separated, alongside chest and shoulder separated for optimal output on ALL muscle groups #workoutsplit #gym #explore

Here is the exact split I’ll be running over the next 6-8 months (PPL x UL)- Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Upper Day 6: Lower Day 7: Rest Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load). Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym. Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home). If you have any other questions, feel free to ask! All of my outfits are from @dfyne.official @ayblmen @fallenxarchives #explore #gym #lifting #split

Transform your workout routine with this Push-Pull-Legs cheat sheet! 💪 For push days, focus on chest, shoulders, and triceps with exercises like bench press, incline bench press, shoulder press, dips, and tricep pushdowns. On pull days, target your back, biceps, and rear delts with movements such as chin-ups, barbell rows, lat pulldowns, dumbbell curls, and face-pulls. For leg days, hit your quads, hamstrings, glutes, and calves with squats, Bulgarian split squats, leg presses, lunges, and deadlifts. Incorporate these exercises into your routine for a balanced and effective training regimen that will help you build strength and muscle evenly across your body. Keep pushing your limits and watch your progress soar! #workoutplan #gym #fitness #workout #muscle #bodybuilding #fitnessmotivation #gymmotivation #pushworkout #pullworkout #legworkout

Just 5 Exercises for this complete PULL Day 💪🏼 Been absolutely loving weighted pull ups recently & getting stronger each week. Being short, this is the safest way for me to do them without standing on a bench and reaching for the pull up bar 👌🏼 Join the team & Train with me ➡️ Comment “Swell” Code QP || @ryse @youngla @hummusfit #lean #physique #gym #fitness #fit

Upper/Lower vs. Push/Pull/Legs—Which split will build more muscle?🤔 🎯 Upper/Lower Split: ✅ Ideal for 4 days/week. You alternate upper and lower body, giving you balanced recovery between sessions. ❌ Only 2 upper body days per week. Sessions can feel LONG and intense, especially for advanced lifters trying to hit all muscle groups. 🔥 Best for: Beginners, people with busy schedules, or those who prioritize recovery. 🎯 Push/Pull/Legs Split: ✅ Great for 6 days/week. You’re hitting each muscle group twice weekly—awesome for muscle growth if you’re recovering well. ❌ Less recovery time. With only one rest day, poor recovery can lead to overtraining and stall your progress. 🔥 Best for: Intermediate to advanced lifters who can commit to 6 days and manage recovery well. So, what’s the sweet spot? 
For natural lifters, a modified upper/lower split—like 3 upper days and 1 lower day—can hit the sweet spot between growth and recovery. It’s all about tailoring your split to your schedule, recovery, and goals. 💡 Need help crafting the perfect program? Drop a follow for free daily tips 🏋️‍♂️ #gymtips #musclebuilding #buildmuscle #gymsplit #fitnesstips

5-Day Push Pull Legs Upper Lower Split Comment “WORKOUT” below and I’ll send you my full workout programme completely free of charge 🤝 Push 1 💪 1️⃣ Incline Dumbbell Chest Press 2 x 8-12 2️⃣ Flat Smith Machine Chest Press 2 x 8-12 3️⃣ Shoulder Press Machine 2 x 8-12 4️⃣ Single Arm Cable Lateral Raise 2 x 8-12 5️⃣ Overhead Rope Tricep Extension 2 x 8-12 6️⃣ Rope Pushdowns 2 x 8-12 Pull 1 1️⃣ Rope Pullover 2 x 8-12 2️⃣ Neutral Grip Lat Pulldown 2 x 8-12 3️⃣ Single Arm Chest Supported Row 2 x 8-12 4️⃣ Chest Supported Upper Back Row 2 x 8-12 5️⃣ Reverse Pec Deck Fly 2 x 8-12 6️⃣ Dumbbell Curls 2 x 8-12 Legs 1️⃣ Adductor Machine 2 x 8-12 2️⃣ Seated Hamstring Curl 2 x 8-12 3️⃣ Hack Squat 2 x 8-12 4️⃣ Leg Press 2 x 8-12 5️⃣ Leg Extension 2 x 8-12 6️⃣ Calf Raises 2 x 8-12 Upper 🔥 1️⃣ Lat Pulldown 2 x 8-12 2️⃣ Bent Over Barbell Row 2 x 8-12 3️⃣ Incline Smith Machine Press 2 x 8-12 4️⃣ Flat Dumbbell Press 2 x 8-12 5️⃣ Dumbbell Shoulder Press 2 x 8-12 6️⃣ Dumbbell Lateral Raise 2 x 8-12 7️⃣ Cable EZ Bar Curl 2 x 8-12 8️⃣ EZ Bar Pushdowns 2 x 8-12 **Lower 2** 1️⃣ Adductor Machine 2 x 8-12 2️⃣ Lying Hamstring Curl 2 x 8-12 3️⃣ Dumbbell Reverse Lunges 2 x 8-12 4️⃣ Leg Press 2 x 8-12 5️⃣ Dumbbell Romanian Deadlift 2 x 8-12 6️⃣ Calf Raises 2 x 8-12