Push/Pull/Legs Split

A Push, Pull, Legs split is a popular workout split that splits training by movement patterns into push, pull, and leg days. These days consist of

Push/Pull/Leg split can be done 3, 4, 5 or 6 days a week

3 Days a Week

4 Days a Week

You then rotate through the workouts so you do one of them twice a week.

5 Days a Week

You then continue to rotate through the workouts (legs would be next)

6 Days a Week

It's a very flexible split. If needed, you can also adjust how many training days you do week to week.

Benefits of Push/Pull/Legs Split

There is isn't much overlap between workouts. While having overlap in your routine isn't automatically a bad thing, this makes it easier for the muscles to fully recover between sessions and can often help reduce, or prevent joint pain from starting.
Push/Pull/Legs is a very flexible split. You can easily adjust the days you train week to week without a problem. Lifes extra busy and you can't get to the gym as often? Do 3 days that week. Next week is quieter? do 5 days.
It can fit in well with the barbell lifts by having bench press on the push day, deadlift on the pull day and squats on the leg day.

Exercises that can be used

Push	Bench Press Dumbbell Bench Press Incline Bench Press Smith Incline Bench press Machine Incline Press Machine Flat Press Pec Dec Machine Incline Fly Cable Crossover Cable Push Downs Overhead Extensions	Overhead Press Seated Overhead Press Smith Overhead Press DB Overhead Press Machine Shoulder Press Viking Press Dumbbell Lateral Raise Cable Lateral Raise Machine Lateral Raise Machine Overhead Extensions
Pull	High Row T-Bar Row Lat Pulldown Narrow Lat Pull Down Cable Row One Arm Cable Row Machine Chest Supported Row MAchine Chest Supported Wide Row	Barbell Row Dumbbell Row Pendley Row Pull ups Chin ups Seal Row Reverse Pec Dec Rear Delt Cable Fly
Legs	Squats Hack Sqauats Pendulum Squats Leg Press Squat Press Leg Extensions Satnding Calf Raise Seated Calf Raise	RDL Back Extensions Seated Leg Curl Lying Leg Curl Standing Leg Curl Adduction Machine Abduction Machine

What Progressions can be used?

I mostly use,

You can read about these progression schemes below.

What a Push/Pull/Legs Split Could Look Like.

Push A	Smith Incline Bench press 2 sets (Top set with a back off set) Machine Chest Press 2 x 20 total reps (rep goal system) Dumbbell Lateral Riase 3 x 6-8 (dynamic double progression) Pec Dec 3 x 25 total reps (rep goal system) Push downs 4 x 30 total reps (rep goal system)
Pull A	T-Bar Row 2 sets (Top set with a back off set) Lat Pull Down 3 x 20 total reps (rep goal system) Chest Supported Machine Row 3 x 30 total reps (rep goal system) Reverse Pec Dec 3 x 25 total reps (rep goal system) DB curls 4 x 30 total reps (rep goal system)
Legs A	Hack Squat 2 sets (Top set with a back off set) Back Extensions 2 sets (Top set with a back off set) Leg Extension 3 x 25 total reps (rep goal system) Lying Leg Curl 3 x 25 total reps (rep goal system) Seated Calf Raise 2 x 20 total reps (rep goal system)

You can have two of each workouts and rotate through them

Push B	Machine Incline Chest Press 2 sets (Top set with a back off set) Machine Chest Press 2 x 20 total reps (rep goal system) Cable Lateral Riase 3 x 6-8 (dynamic double progression) Machine Incline Fly 3 x 25 total reps (rep goal system) Overhead Extensions 4 x 30 total reps (rep goal system)
Pull B	High row 2 sets (Top set with a back off set) One Arm Cable Row 3 x 20 total reps (rep goal system) Narrow Grip Lat Pull Down 3 x 30 total reps (rep goal system) Cable Rear Delt Fly 3 x 25 total reps (rep goal system) Hammer Strength Preacher Curl 4 x 30 total reps (rep goal system)
Leg B	Pendulum Squat 2 sets (Top set with a back off set) RDL 2 sets (Top set with a back off set) Leg Extension 3 x 25 total reps (rep goal system) Seated Leg Curl 3 x 25 total reps (rep goal system) Standing Calf Raise 2 x 20 total reps (rep goal system)

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