Monday: PullĪs you can see, in the beginner program, there are very few isolation exercises. Training days: Monday, Wednesday, and Friday. This is to promote recovery between workouts as a beginner’s recovery capabilities will be much less than those of a more experienced gym-goer. The beginner is also only training 3 days a week, with at least a day’s rest after each session. The focus for a beginner should be to learn proper technique and form, therefore all sets should be stopped 1-2 reps shy of true failure (whereby another rep could not be completed without comprising form) unless stated. An advanced gym-goer will likely also add more complex exercises as they improve their technique and knowledge. The advanced trainer will be training two days on and one day off, which allows for increased frequency of hitting body parts, leading to more opportunities for growth and recovery. The first major difference between the beginner program and the advanced program is the tweaking of training days. The basic premise of any push, pull, legs program will always be similar, but there will be subtle differences for those just getting started in the gym compared to those who are more experienced. What Does a Push, Pull, Legs Workout Look Like? They involve multiple muscle groups and allow the most room for progression of reps and weight.
The main reason is that the majority of these workouts are comprised of compound exercises like the barbell bench press, squats and deadlifts offer the most ‘bang for your buck’. The Push, Pull, Legs workout routine is for anyone, whether you’re walking into the gym for the first time or you’re an experienced gym-goer.ĭon’t expect Bicep Curls or Pec Dec sets.
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While your upper body rests, you’re working your lower body to its full capacity, including your Glutes, Hamstrings, Quads, and Calves. Pull day will allow the muscles used in your Push Day to rest while you blast your Back, Traps, and Biceps.Push day allows you to work your Chest, Shoulders and Triceps mainly all within one session.This allows each muscle group to get the rest they need while ensuring that there isn’t too much time between each session which could otherwise increase chances of regression. Push pull legs is a weightlifting training split that divides your muscles into groups, where each group is trained separately, on a different day.
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