If you are looking for an effective workout routine or are just at the stage where you want to gain more muscle then look no further than a push/pull/legs workout split.
Assuming that it's done correctly, the push/pull/legs split can be one of the most rewarding, effective, and simplest workout routines you've tried.
A Push/Pull/Legs Split Separates Your Workouts Into 3 Categories
In the "push" workout you'll be training your upper body pushing muscles such as your triceps, chest, and shoulders.
In the "pull" workout you'll be training your upper body pulling muscles such as your biceps and back.
In the "legs" workout you'll be training your entire lower body including your hamstrings, calves, quads, and glutes.
You will alternate between these three muscle groups each time you go to the gym.
If you choose to go to the gym three times per week, you would do each of these workouts one time with at least one day's rest in between.
The most effective routine would be to work out five or six times per week so you can target each muscle group twice weekly. In this case, you could train 3 days, rest 1 day, train 3 days, rest 1 day, etc.
Why Is A Push/Pull/Legs Routine Effective?
The push/pull/legs split is possibly the most efficient workout split you could do because you'll always be training related muscle groups together in the same workout.
This means that you'll be getting the maximum overlap of movements with each specific muscle group that you're training.
For example, when you're targeting chest with an incline bench press, you're not only activating your pecs, but also your triceps and front deltoids.
Here Is A Sample Push/Pull/Legs Split For You
If you're doing each workout twice a week then you can create variations based on the sample below and test what works best for you to isolate each muscle fiber.
Workout 1 - Push
Incline Barbell Bench Press: 3-4 sets; 10-15 reps
Standing Dumbbell Shoulder Press: 3-4 sets; 10-15 reps
Paused Flat Dumbbell Press: 3-4 sets; 8-12 reps
Leaning Dumbbell Lateral Raise: 3-4 sets; 10-15 reps
Standing Decline Cable Flies: 3-4 sets; 10-15 reps
Incline Dumbbell Overhead Extensions: 3-4 sets; 10-15 reps
Workout 2 - Pull
Pull-Ups: 3-4 sets; 6-10 reps
Barbell Row: 3-4 sets; 10-15 reps
Reverse Grip Lat Pulldowns: 3-4 sets; 8-12 reps
Chest Supported Rear Delt Row: 3-4 sets; 10-15 reps
Narrow Grip Barbell Curl: 2-3 sets; 8-12 reps
Kneeling Face Pulls: 2 sets; 10-15 reps
Lying Face Pulls: 2 sets; 10-15 reps
Workout 3 - Legs
Back Squats: 3-4 sets; 6-10 reps
Hip Thrusts: 3-4 sets; 12-15 reps
Bulgarian Split Squats: 3-4 sets; 8-12 reps (each side)
Glute Ham Raise: 3-4 sets; 10-15 reps
Standing Single Leg Calf Raise: 2-4 sets; 6-10 reps
Seated Calf Raise: 2-4 sets; 10-15 reps
You can alternate between using the suggested rep ranges above with medium weight, and a lower rep range of 4-6 with relatively heavier weight. This will help you improve both your progressive overload and your maximal strength training.
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