Push/Pull/Legs Weight Training Workout Schedule For 7 Days

The Push Pull Legs Workout Routine for Massive Size Gains

The push/pull/legs split ( PPL) is one of the most simple and proven workout schedules around. It’s also one of the most intelligent and effective.

There are a few different versions of it that can work well, and a few different ways to structure it over the course of the week (some of which are definitely more or less ideal for certain goals and situations than others).

The push/pull/legs split is a weight training schedule that splits the body up into 3 groups:

  • Upper body pushing muscles.
  • Upper body pulling muscles.
  • Legs.

Each group is trained separately on its own workout day.

  • The “push” workout would train all of the upper body muscles that are involved in pushing exercises.
  • The “pull” workout would train all of the upper body muscles that are involved in pulling exercises.
  • The “legs” workout would train the entire lower body.
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The main purpose of splitting the body up this way is that related muscle groups are trained together in the same workout.

By pairing up all of the muscle groups that get trained indirectly during exercises for other muscle groups, the push/pull/legs split greatly lessens that potential and the overall structure of your routine.

As for how the workouts are scheduled over the course of a week, there are a few different options. Let’s now take at look at the 2 most popular ones and see which is most ideal for you. Go Next page to see more