Exercise Order in a Push-Pull 2-Split

Advanced lifters

  1. Day 1: push.
  2. Day 2: pull.
  3. Day 3: legs and core.
  4. Day 4: rest.
  5. Day 5: push.
  6. Day 6: pull.
  7. Day 7: legs and core.

What order should my workout split be?

A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.

Should you split push and pull workouts?

The push/pull/legs split is ideal for both the intermediate and advanced trainee. More specifically though, if you are just starting out or have not had much in the way of results from your efforts so far, you’ll almost certainly do best with a full body workout routine, training three days per week.

How do you organize a push and pull workout?

Quote from the video:
Organization of a push-pull leg for push day. One first exercise is barbell press incline or flat personally i like incline a lot more but i do like to put the flat in sometimes to switch it up.

How many exercises in push pull legs split?

three workouts

As you would expect, a Push-Pull Leg split utilizes three workouts focused on pushing, pulling, and your legs. The push workout targets pushing movements that work the upper body—mainly the shoulders, triceps, and chest.

Does it matter what order you do exercises?

Well, when you’re working out in the gym, order matters too. Plain and simple, the order of your exercise movements is actually one of the defining factors in how effective your workout regimen is, according to strength and conditioning specialist Alena Luciani, M.S., C.S.C.S., founder of Training2xl.

See also  Where is the NBA head office?

Which part of my body should I workout first?

Joseph suggests working large muscle groups, like the chest and back, before smaller ones (triceps, biceps, and forearms) and doing multi-joint moves, such as bench presses or pullups, before isolated movements like biceps curls. Get them all in two or three times a week for a leaner, tighter body.

What order should you do push pull legs?

Does the Push Pull Legs Order Matter?

  1. Push day: chest, shoulders, and triceps (some people add calves or abs here too)
  2. Pull day: back (lats, erectors, rhomboids, traps) and biceps (some people add rear delts and/or forearms here too)
  3. Leg day: quads, hamstrings, glutes, calves (some people add abs here too)


Is 6 day push pull legs too much?

For beginners, PPL twice a week can be too much and can even lead to injury. What is this? However, intermediate or advanced lifters can see benefits in the twice per week (6-day) routine. In fact, research shows that twice per week training can be more beneficial than once per week in terms of muscle growth.

Is a 6 day PPL split too much?

However, the general consensus is that the most effective 6 day split will be one that trains each muscle group at least twice a week. This is what makes a 6 day split so appealing. For those who have good recovery practice, they can capitalize on protein synthesis with a 6 day split.

Should a beginner do push pull legs?

The Push Pull Legs routine is one of the most effective weight training protocols you can start with as a beginner weight lifter. It is one of the most effective weight lifting routines you could ever incorporate.

See also  Is the Ozarks a true story?

What is bro split workout?

A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.

How many times a week should I do push pull legs?

If you want to maximize muscle and strength gains and have the time, then I recommend 4 to 6 training days per week. If you’re short on time, however, or don’t want to train that often for some other reason, then don’t despair—you can still do great with 2 to 3 workouts per week.

Does Push pull legs burn fat?

Benefit #4: It Works For Size, Strength And Fat Loss!



The push / pull / legs split is perfect for any training goal! It can be used to train for size, strength or fat loss.

Is 3 day push pull legs enough?

For most people, the Push Pull Legs split should be done 3-5 days a week. For most trainees, a on a one on, one off cycle is sufficient, thus hitting each muscle group once every five days.



How Many Days a Week.

Day 3 Days A Week Two-On, One-Off
Monday Push Push
Tuesday off Pull
Wednesday Pull off
Thursday off Legs