3 Day Push Pull Legs Workout Routine – I recently decided to change my focus on Instagram and now share my workout routines with you more often. Since then, I’ve often been asked questions like: How exactly do you train? What exercises do you prefer? How often do you exercise? And much more… Since the beginning of this year, I have become more active in terms of fitness and working out up to 6 times a week. I am much more interested in this whole topic, I am getting a lot of information about it and consulting with professionals. With the help of some experts, at the beginning of April I finally got my training plan that I want to share with you today – the whole plan and all the exercises :).
I stick to a 3-day split training plan (also called leg-pull or PPL) with an extra day of cardio, but I’ll change the specific exercises every 12 weeks. A change (not the exercise routine) is usually recommended, but single exercises every 9-12 weeks, because the muscles get used to the movements, which can lead to the problem that you can no longer see progress after a while. The workout plan I’m sharing with you today is my 12-week plan (starting April 1, 2018).
3 Day Push Pull Legs Workout Routine
So if you want to know what is meant by a 3 day split and have an accurate training plan then keep reading :).
Perfect Push Workout
In the past I used to do a 2 day split where you split your workout into an upper body day and a lower body day. It didn’t work so well for me personally as I did a lot of exercises in one day and the workouts took too long. Sorry, but I don’t have time to spend 2-3 hours in the gym :D. I ended up talking to a trainer who advised me to do a 3 day split. After that, I became very knowledgeable about this workout routine and absolutely loved it. Now I’m sticking with it and I’m motivated as always :).
The leg push-pull routine has been one of the most popular workout routines for decades; And now I totally understand why. The 3-day split divides your muscle groups into 3 workouts:
As you can see, you train different muscle groups every day. On push day you train the target muscles with pushing movements, then pulling movements and the third day is for the legs.
Abs are trained every other day – that means: push-up day and leg day. I was advised to never train my abs on the same day that I train my back (that is, on pull day).
Push Pull Legs Routine
I don’t focus on a whole week in my training plan. This means I don’t have a schedule from Monday to Sunday, and here’s why:
And the next week starts differently than the previous one. This is why the weekly plan doesn’t work. 🙂
In my case, I train 4 days in a row, then take a break and start over. However, if you don’t want to train that often, you can make a weekly plan if you want, for example like this:
Now you can start the next week in the same way as the previous one and have a complete weekly plan.
Athlean X Push Pull Legs
If there are some exercises you don’t know, then I can highly recommend this website where you can see many exercises for all muscle groups, all explained. Also, if there are exercises in my plan that you don’t like, you can find alternative exercises here. For example, if you don’t like doing back squats, you can replace the exercise with dumbbell squats.
I really hope you like this article :). If you have any questions, feel free to ask me <3.
Hi, I’m Sara :). Gebürtige Bosnerin, die ihr Herz in Vienna verloren hat und sich ein Leben aucher dieser wundervollen Stadt nicht mehr vorstellen könnte.
On this blog, I would like to share my great passion for 2 things with you: Fitness and Fashion.
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If you disable this cookie, we will not be able to save your preferences. This means that each time you visit this website, you will need to enable or disable cookies again. Want to know that Jeff Cavalier trains pushers, pullers and leg muscles for size and strength?
In this comprehensive guide, I’ll teach you exactly how to use the Athlean X Split Leg Pushup to take your training to the next level!
Day Push Pull Workout Routine (with Pdf)
Jeff Cavaliere says the best way to organize leg push-ups is to train three out of four days.
You train your chest/shoulders/triceps on push day, your back/biceps on pull day, and your quads/shoulders/calves on leg day.
Jeff says this is the best way to organize your push and pull split because you train each muscle group once every 4 days, or about twice a week.
Many fitness experts like Jeff Nippard are big fans of this training frequency, as many studies have shown it to be optimal for building muscle hypertrophy.
Day Split: Push, Pull, Legs Program
Jeff Cavaliere says one of the best ways to build your chest, shoulders, and triceps is to train them all on the same workout day.
This helps you recover from your workouts faster as you work all the ‘push’ muscles together so that each muscle group has maximum recovery time before the next workout.
One of Jeff’s favorite strategies is to alternate two similar but slightly different workouts with the Athlean X push.
An increased variety of exercises is beneficial for stimulating size and strength gains, as well as avoiding training plateaus.
The 4 Best Workout Splits For Women (according To Science)
****Do one and a half reps. Raise your arms parallel, lower them halfway, raise them parallel again, and then lower them all the way. This counts as 1 rep. Do 10-12 reps like this per set.
Talk about an intense workout! Jeff uses 7 different exercises to work all the “push” muscles in the upper body.
Jeff is a big fan of the bench press and uses it in many of his Athlean X upper body workouts.
He says it’s a great core move because it works the chest/shoulders/triceps together in a functional movement pattern.
Transform Your Routine With Push/pull Workouts
“We start with our classic strength-building push-up exercise: the bench press. We will perform this as 4 sets of 4-6 repetitions. We’re still going to leave 1-2 reps in the tank — we’re not going to failure.”
Jeff wants you to do both exercises from a standing position to work your stabilizing core muscles a little harder.
“We’re doing the standing version instead of the sitting version. When squatting, I don’t like the restrictions that come from pushing the scapula back into the bench, which can disrupt normal shoulder mechanics. Not to mention I can stand you up, I always like to take this opportunity.
Finally, for triceps, Jeff uses two classic mass-building movements: tricep curls and dumbbell curls.
Push/pull/legs Weight Training Workout Schedule For 7 Days
Jeff has a unique way of doing the lying triceps curl: he actually lowers the bar behind his head instead of across his forehead.
Jeff says this technique puts more stress on the long head of the triceps and less stress on the elbow joint.
“The triceps exercise mainly hits the long head. By doing a good stretch in the bottom position, we are able to do something that we haven’t necessarily done in other exercises. The long head here will have a special extra strain on the first exercise.’
As I mentioned earlier, Jeff likes to alternate two different “pressing” exercises in his leg press and pull programs.
Best Push Pull Legs Workout
For this workout, Jeff focuses on the barbell overhead press rather than the traditional bench press. Look at this:
He says it’s an underrated exercise because it’s basically a compound movement, but most people neglect it in their training programs! Look at this:
“This exercise starts right away with a heavier barbell press centered overhead. And again, we’re going to do this the same way we do the bench press, with 4 sets of 4-6 reps and leaving 1-2 reps in the tank.”
After hitting the barbell press, Jeff moves on to a series of barbell exercises for his chest and shoulders:
Push, Pull, Legs And Core Superset Workout For Full Body Strength
Jeff is a physical therapist and wants to make sure you have strong shoulders, so it makes sense that he would include some dumbbell exercises in this workout.
I especially like the fact that it includes dumbbells
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