Push Pull Legs Workout for Muscle Growth

The push pull legs program is a split workout routine used to build muscle mass. This simple workout routine can help create a predictable schedule and often means less time spent in the gym.

With the right equipment, the push pull legs workout can be done at home. If you’re bored with your current routine, you may find the push/pull/legs split an option to consider.

In this article, you’ll learn:

• What the push/pull/legs split is
• How to make it most effective for you
• Who the routine is best for
• A sample routine you can use at home or in the gym

What is the Push Pull Legs Split Routine?

The push/pull/legs split is a training method that splits your body into three different parts:

• Push: This split works all the upper body pushing muscles, the chest, shoulders and triceps.
• Pull: This split works the upper body pulling muscles, the rear delts, back and biceps.
• Legs: This split focuses on the lower body muscles, the quadriceps, hamstrings, calves, glutes and core.

Each workout day represents a different body part, so you’re focusing on synergistic muscles. The beauty of this routine is you can ensure adequate rest time to allow the muscles to recover. 

It’s also versatile, so the program can be easily tailored to:

• The amount of time you have to dedicate to working out
• Your workout goals
• Your fitness level

How to Make the Push/Pull/Legs Split Work for You

As far as how often you should do the push/pull/legs split, the default is 3 days per week. This would have you lifting push, pull and legs once per week on whatever days you designate. This could be Monday, Wednesday, Friday or whichever days fit your schedule.

If you are a more experienced lifter, you are probably spending more days at the gym. No matter if you’re spending four, five or even six days at the gym, this routine can work for you. Here’s an idea of how you can schedule the push pull legs split for the week:

• Monday: Push day
• Tuesday: Pull day
• Wednesday: Leg day
• Thursday: Rest
• Friday: Push day
• Saturday: Pull day
• Sunday: Rest

Research has shown that the most effective way to gain muscle is to work each group twice per week. Men tend to focus more on their upper body while women focus more on their lower body. If one muscle group is lacking, you can include that more each week, then alternate as needed.

The order that you work each muscle group using the push pull legs routine doesn’t matter. As long as you are hitting each group at least once a week, you can do them in any order you want. 

Why is the Push Pull Legs Split Routine Effective?

The great thing about the push pull leg split routine is that it’s effective, even for bodybuilding. This is because you are using the same workout to train all related muscle groups.

Think about it. When you’re performing back exercises, your biceps are also working to lift the weights. The same goes for when you’re working your chest; your triceps and anterior delts are helping out.

Why not get the most bang for your buck (and time) but using a program that’s tailored to synergistic muscle groups? Let’s also not forget the fact that with little to no overlap in movements, there is more recovery time than other split routines.

Considering the push/pull/legs split method? Let’s see if it’s right for you.

Who Should Use the Push Pull Legs Split?

The push/pull/legs split can be used for all fitness levels, even beginners. However, if you truly are a beginner to lifting weights, you may find a full-body workout better fits your goals.

Most beginners will benefit from a full-body workout routine three times a week. This usually translates to working out on Monday, Wednesday and Friday, but can be adjusted to fit your schedule. If you go this route, stick with it for at least six months or until you are no longer seeing noticeable gains.

Though the push/pull legs split is geared more towards intermediate and advanced lifters, anyone can use it. Once you see the exercises included in the split routine, you can decide if you have enough lifting experience to use it.

Ultimately, you are in control of what works best for you, whether it’s a full-body workout or split routine.

Now, are you ready to put your push/pull/legs split routine into action? Here are some ways to do it.

Creating a Balanced Push/Pull/Legs Routine

The ideal push pull legs split routine will look different depending on your goals and current muscle definition. 

You may choose to include all the exercises listed on each day. Or, you could pick three or four that hit the muscles you want to focus on. If you are working the same muscle groups more than once per week, alternating exercise may work for you.

No matter the order, you always need to have at least 24 hours between muscle groups for recovery. The push pull legs split will work to build muscle hypertrophy, but not without adequate rest.

Let’s start first with the push day. You can choose which exercises are best to incorporate into your routine based on your goals.

Push Day

Push day is all about the shoulders, chest and triceps. These exercises will target these muscle groups, which you use is up to you.

1. Bench Press

A staple in the lifting community, the bench press will work all three muscle groups. If you haven’t done a bench press before, be sure to click on the link for step-by-step instructions. 

Close grip barbell bench presses will also target the all three of the muscle heads in the triceps. You’ll build both muscle and strength gains by changing the grip width.

This article will also be useful in determining how much weight you should lift. The barbell is preferred, but you can also use dumbbells for this exercise.

2. Incline Bench Press

The incline bench press targets the upper pec more than the lower pec. For many, the upper chest is less developed than the lower, making the incline bench press a wise choice. 

More shoulder flexion is needed and the incline also provides a greater range of motion compared to the flat bench. If you do both bench presses, you may want to do one with the barbell and the other with dumbbells.

3. Dumbbell Lateral Raise

Incorporating the dumbbell lateral raise will work on the deltoid heads of the shoulder muscles. If you have access to a lateral raise machine, you can use that in place of dumbbells if you prefer.

Leaning slightly into the direction of the raise will put further tension on the delts. It will also take the focus of the beginning phase of the exercise off the supraspinatus, or rotator cuff muscles.

4. Triceps Dips

Triceps dips are another exercise focusing on the entire triceps muscle. This can be done at the gym or at home, if you have a sturdy surface to put your weight on.

If you’re a beginner, do these with bodyweight only. Once you’ve progressed, you can add weight to increase the challenge and muscle growth.

5. Decline Bench Dumbbell Chest Fly

The decline bench dumbbell chest fly is included to target the lower pecs, which have gotten little action so far. Working each part of the pec will give you a nicely defined chest and avoid the dreaded man boob situation.

You can also substitute this exercise with the cable chest fly, if you have access to a cable machine. 

Pull Day

Now it’s time for pull day, which works the biceps and back. Here are some suggested exercises to include in your pull day to work these muscle groups.

1. Pull-ups

Pull-ups are a great bodyweight exercise that targets the lats, upper back and traps. These take some skill and experience to perform properly. If you don’t have the strength just yet, consider using chin-ups until you can do a pull-up.

Once you’ve perfected the bodyweight pull-up, you can add a weighted belt to increase the challenge.

2. Barbell Row

The barbell row is a horizontal movement to improve the mid- and lower-back. The bent-over row will also work the lower and middle trap muscles. Dumbbells can be used in place of the barbell if needed.

A study by ACE Fitness shows this exercise as the most effective for building back thickness.

3. Barbell Curl

The barbell curl will work the biceps muscle. Using a close or narrow grip on the barbell will put more focus on the long heads of the bicep. A wider grip will emphasize the shorter heads of the bicep muscles.

These can be done with dumbbells, but we recommend the barbell for more targeted muscle activation.

4. Hammer Curls

While similar to bicep curls, hammer curls work different parts of the bicep muscle.

Incorporating hammer curls into your routine will work the brachialis muscle of the biceps. These are traditionally done with dumbbells rather than a barbell.

Strengthening the brachialis muscle will also protect the elbow joint, reducing the risk of pain and injury to the elbow. 

5. Face Pulls

Work the upper back, rotator cuff muscles and traps with face pulls. Kneeling or standing face pulls will focus more on the rotator cuff muscles. Lying face pulls will work the rear delts and traps muscles.

For best results, split up your reps between the two types of face pulls.

6. Shrugs

Shrugs are a great way to work on the shoulders and traps, with little movement. You can use a barbell or dumbbells or even a Smith machine if you have one available.

When done properly, shrugs will also help improve posture, so be sure to include this in your routine.

Leg Day

Now we’re going to focus on leg day. Here are some exercises you can include to work your lower body.

1. Barbell Squats

It’s leg day, of course we’re going to channel the Quadfather and start with squats. Barbell squats focus on the quads, hamstrings and glutes. 

Front squats focus more on the quads while back squats activate the hamstrings more. If you have lower back or knee problems, then the front squat would be a better choice.

2. Deadlifts

To round out the Big 3, deadlifts also make the list because they will work all the lower body muscle groups. If you’re new to deadlifts, you can start with an empty bar and work your way up to lifting with weights.

While they can seem intimidating, deadlifts are a staple of the lower body workout to build muscle mass.

3. Hip Thrusts

The glutes and hamstrings are the primary targets of hip thrusts. This exercise is the perfect compliment to squats to ensure all muscles in the glutes and hamstrings are activated.

If you haven’t done them before, try them out with an empty bar before you add weight for best results.

4. Glute Ham Raise

The glute ham raise will further target the hamstrings, which are often underdeveloped compared to the quads. This exercise is one of the best to activate each muscle along the hamstring.

If you don’t have the glute ham raise machine, you can do them on the floor instead. 

5. Calf Raises

We can’t forget about the calf muscles when it’s leg day. Calf raises can be done weighted or not, at home or at the gym. 

These versatile exercises put all the focus on the calves to make sure these muscles aren’t forgotten. Incorporating one or two different calf raises will work each part of the muscle for the perfect end to your leg day.

Reps and Sets

When just starting out, complete two to three sets of each exercise. You can choose to do one exercise all the way through or do a circuit, whichever works for you.

As far as reps, stick to 8 to 12 reps per exercise. The heavier the weight, the greater the muscle growth, and the lower reps you’ll use. If you want to build endurance and stamina, use lighter weights with higher reps, up to 15 per exercise.

If you’re choosing this workout routine, it’s probably because you are trying to be efficient with your time and get the most out of your workouts. Vintage Build is a supplement designed to aid that very goal. Loaded with BCAAs, creatine monohydrate, and L-glutamine, Vintage Build™ will give you strength during your workout and help with the recovery stage after.

What do you think of Push Pull Leg workouts? Let us know in the comments below!