Push Pull Legs routine

If you want to take your training in a different direction and organize it more efficiently to see real progress in strength and muscle mass, this is for you. The Push Pull Legs routine that we propose is one of the most popular and effective hypertrophy methods in the fitness world, and in this article we explain why. 

So, whether you are a beginner or have been training for a while, this system can help you optimize your sessions and achieve visible results with a lower risk of overtraining.

What is the Push Pull Legs routine?

The Push Pull Legs routine is based on dividing training by muscle groups and their functions:

• Push. It includes all exercises involving pushing movements, primarily working your chest, shoulders, and triceps.
• Pull. It focuses on the muscles involved in pulling movements, such as back, biceps, and trapezius.
• Legs. A specific session for the legs and glutes, including quadriceps, hamstrings, glutes, and calves.

This type of routine allows you to train each muscle group with sufficient frequency and volume while allowing adequate recovery time. For example, you can follow a routine of 3 to 6 days per week, depending on your level.

Benefits of the PPL routine

Implementing the Push Pull Legs routine has multiple benefits; these are the most significant. 

Smart distribution of muscle work

By dividing muscle groups by function, accumulated fatigue between sessions is reduced. While one group rests, another works.

Adaptable to any level

You can start with a simple three-day-per-week version (Push on Monday, Pull on Wednesday, Legs on Friday), or double the cycle and train six days if you are more advanced or want to go all in with guidance from your gym instructor. 

Ideal for gaining strength and muscle mass

The train each muscle group at least twice a week, more growth is stimulated. In addition, you can organize your progressions according to your goals: strength, hypertrophy, or endurance.

Improve recovery and prevent injuries

Each muscle group gets at least 48 h of rest before being trained again, allowing for better recovery and reducing the risk of overuse injuries.

Example of a Push Pull Legs routine

When establishing a Push Pull Legs routine, or a “pull, push, legs” routine, ideally you should customize the number of sets and the weight according to your needs. Here is a general example of three days. 

Day 1: Push Training

The pushing exercises primarily train the anterior upper body. 

• Barbell bench press – 4×8
• Dumbbell shoulder press – 3×10
• Parallel bar dips – 3×12
• Dumbbell flyes – 3×15
• Rope triceps extensions – 3×15

Tip: Focus on your technique to avoid discomfort in your shoulders and other joints. 

Day 2: Pull Training

On this day, you train the posterior upper body, focusing on the back and biceps.

• Pull-ups (assisted if necessary) – 4×8
• Barbell row – 3×10
• Romanian deadlift – 3×8
• Barbell biceps curl – 3×12
• Face pulls (high pulley) – 3×15

Tip: Prioritize the mind-muscle connection in back exercises for maximum activation.  

Day 3: Legs

This day is dedicated entirely to the lower body.

• Barbell squat – 4×8
• Leg press – 3×10
• Walking lunges – 3×12 per leg
• Lying leg curl – 3×15
• Standing calf raises – 4×20

Tip: Don't neglect glute and hamstring training. A strong lower body improves your overall performance.

How do you adapt the routine to your needs?

If you have more experience, you can follow the 6-day PPL (Push/Pull/Legs and repeat). If you're a beginner, three weekly sessions are more than enough. You can also include an extra rest day or active cardio.

Also, remember the importance of proper nutrition and supplementation. If you don't know where to start, at Moremuscle we have an AI product recommender that suggests the most suitable supplements for your goals: gaining muscle mass, defining, improving recovery, etc.

Conclusion

The Push Pull Legs routine is an excellent way to structure your workouts and train all muscle groups with intensity and efficiency. 

Remember the three keys: consistency, technique, and recovery time. And if you need an extra boost, visit MasMúsculo to discover all our sports supplements.