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

The Classic Push/Pull/Legs Split (7 Day Cycle)

  1. Monday: Push (Chest, Shoulders, Triceps)
  2. Tuesday: off
  3. Wednesday: Pull (Back, Biceps)
  4. Thursday: off
  5. Friday: Legs (Quads, Hamstrings, Calves, Abs)
  6. Saturday: off
  7. Sunday: off

There are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. This makes this by far the most convenient and easy-to-schedule version of this split.

This also means that each muscle group is trained just once per week (or once every 7th day). This is where this split starts to become not so good.

That it is the least effective weight training frequency. It can still work if everything else is done right. It’s just not what works best for the majority of the population.

While this classic version of the push/pull/legs split is terrific in terms of convenience and easy scheduling, it’s not good in terms of training frequency per muscle group/exercise.  I wouldn’t really recommend it if you are looking to build muscle, increase strength or improve performance.

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A once-per-week frequency like this is actually suitable if your primary goal is to mostly just maintaining muscle and strength you currently have. Go Next Page to see more