Your Guide to the Ultimate Push Pull Legs Routine

push pull legs

Exercise is an integral part of all of our lives. It ensures that we are healthy in body as well as mind. Furthermore, when you are an athlete, maintaining a healthy workout routine is of prime essence. Let’s see push pull legs exercise.

The efficiency and effectiveness of a workout routine plays an important role in determining which routine is best for you. Athletes and bodybuilders usually prefer a workout that builds muscles and reduces fat. 

One of the very advantageous and famous workouts for sportspersons is PULL or PUSH-PULL LEGS WORKOUT. A push-pull legs routine has proven its efficacy in building muscles. 

We cannot stress enough the usefulness of the push-pull legs workout. Read the blog to get to know more about this famous routine, its benefits, and a workout plan ready for you on a platter! 

Happy reading and exercising!

What is a Push-Pull Legs Split?

push pull legs

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The push-pull leg split is an exceptional way to build your muscles. This training regime will eternally change the way you train. NGL, it will be changed for the better!

The push-pull legs routine involves pre-determining your workout plan and dividing it into three categories: 

  • Push Exercises: These involve training the upper body: the chest and shoulder muscles.
  • Pull Exercises: These activate the muscles of the back and biceps.
  • Leg Exercises: These use the muscles of the thighs and calves.

The main aim of this kind of workout is to train your muscles as a group instead of training them separately. Dividing the routine gives your sore muscles some time to recover before you train them again.

Although mostly used by professional sportspersons, the push-pull workout split is useful for beginners who want to build some muscles too.

Benefits of the Push-Pull Legs Routine

push pull legs

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The push-pull legs routine lives up to its name by fostering your muscle growth. It has the following advantages:

  • It helps you avoid all overlaps in your workout routine.
  • Avoiding overlaps allows your body muscles to get the off time they need before the next training session.
  • The routine reduces the stress on your muscles. The training routine allows you only to train your muscle groups, for instance, the legs or upper body muscles, only once in three days.

 Allow your sore muscles some recovery time! Try this routine today!

  • In addition to optimal recovery time for muscle groups, the push-pull legs workout has the advantage of being a versatile routine. 
  • Whether you are an expert or a beginner, you can benefit from it. If you are a beginner, we advise you to work out a training schedule with the help of a trainer.

Usually, novices are allowed only three days of training a week. This means alternating workout days with rest days.

Tailor your own push-pull legs routine with the help of an expert today!

Top Push Exercises

push pull legs

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Let us have a look at some of the most common and effective push exercises:

Dumbbell Incline Chest Press:

Push Exercises: Dumbbell Incline Chest Press

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Push Exercises: Dumbbell Incline Chest Press

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This exercise involves placing the dumbbells along the sides of your upper chest. Then, extend your arms as much as you can. Pause for a few seconds and slowly bring your arms back to the initial position.

Overhead Press:

Push Exercises: Overhead Press:

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Push Exercises: Overhead Press:

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 This exercise is extremely useful for the shoulders and activates your upper body muscles. You can perform it while standing, sitting, or squatting. Have a go at it today!

Dumbbell Chest Fly:

Push Exercises: Dumbbell Chest Fly

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Push Exercises: Dumbbell Chest Fly

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This workout greatly impacts your chest muscles. The movement of your shoulders is limited while you allow the muscles in your chest to stretch. The exercise is great for beginners to begin their muscle growth journey!

Flat Bench Press:

Push Exercises: Flat Bench Press:

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Push Exercises: Flat Bench Press:

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Do you want to have the finest pecs out there? If yes, then you must try this workout IRL! It acts as a chest muscle activator for both men and women. Flat bench-press away, my friend!

Incline Bench Press:

Push Exercises: Incline Bench Press

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Push Exercises: Incline Bench Press

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This workout can act as a great addition to your flat press. Incline bench press coupled with flat bench press allows for activation in the entire pec. A 45-degree angle might work really well for you.

Military press, tricep extensions, push-ups, and push-downs are some other exceptional push workouts.

Top Pull Exercises

push pull legs

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Let us have a look at exercises for the second set of muscles:

Barbell Row:

Pull Exercises: Barbell Row

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Pull Exercises: Barbell Row

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This exercise activates the muscles of your entire back. Begin by tightening your torso, bending your knees, and pushing your hips back. Keep the barbell parallel to your legs. Keep your back flat and bend your elbows pulling them backward. Pause and slowly return to the initial position.

Pull Up and Chin Up:

Pull Exercises: Pull Up and Chin Up

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Pull Exercises: Pull Up and Chin Up

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Both these exercises are great for your back. They activate your lats like never before! Both these are quite challenging. Pull-ups build your triceps and core while chin-ups train your forearms and biceps. These exercises jointly activate your entire back.

Dumbbell Shrug:

Pull Exercises: Dumbbell Shrug

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Pull Exercises: Dumbbell Shrug

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This one is a hit amongst the common dumbbell exercises. It activates your trapezius and your back. All you have to do is hold the dumbbells at your sides, shrug your shoulders and return to the initial position.

Barbell Bicep Curls:

Pull Exercises: Barbell Bicep Curls

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Pull Exercises: Barbell Bicep Curls

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This workout allows your muscles a great deal of motion and movement. Begin by keeping your elbows at your sides and raising the bar till your arms are vertical. Stop for a few moments and return to the initial position.

Cable Row:

Pull Exercises: Cable Row

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Pull Exercises: Cable Row

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This is another exercise that allows for a great range of movement for your muscles. The seated cable row activates your lats and allows you to stretch like a pro!

Some of the other great pull exercises include deadlifts, pullovers, and upright row.

Top Leg Exercises

push pull legs

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Some exceptional leg exercises include:

Deadlift:

Leg Exercises: Deadlift

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Leg Exercises: Deadlift

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Deadlifts are a blessing for your hamstrings. You have to begin the workout by standing shoulder-width apart and extending your hips while lifting the bar. After a few moments, bring the bar back to the ground gently.

Barbell Back Squat: 

Leg Exercises: Barbell Back Squat

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Leg Exercises: Barbell Back Squat

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This exercise is good for the lower body muscles. Additionally, it does wonders to activate your knees. You can begin by putting the barbell at the back of your shoulders. Hold it firmly and bend your knees as much as you can. Return to the initial position.

Bulgarian Split Squats:

Leg Exercises: Bulgarian Split Squats

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Leg Exercises: Bulgarian Split Squats

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These are great for your lower body and activate your glutes and hamstrings. Try these squats out today!

Quadriceps Leg Extensions:

Leg Exercises: Quadriceps Leg Extensions

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Leg Exercises: Quadriceps Leg Extensions

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For this exercise, you will need a leg extension machine. Use it to straighten your legs. Hold for a few moments and return to the initial position.

Hanging Leg Raise:

Leg Exercises: Hanging Leg Raise

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Leg Exercises: Hanging Leg Raise

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This exercise is great for experts but can be a little tough for beginners. Begin by holding on firmly to a bar over your head. Raise your legs by flexing your knees towards your chest. Slowly return to the initial position.

Some good leg exercises include front and rear lunges, and front and rear squats.

Sample Push-Pull Legs Routine

Here is what a sample three day push-pull legs training program would look like:

  1. Pushing
  2. Pulling
  3. Legs
  4. Rest
  5. Pushing
  6. Pulling
  7. Legs

However, if you are a beginner, you might prefer to rest on DAYS 5, 6and 7 as thrice a week is enough for you. You can gradually increase the pressure on your body. For instance, you can increase the weight, the reps or the sets and allow your body to slowly get used to the change.

On the other hand, experienced athletes and bodybuilders might choose to take only one rest day in the week.

Also Read: Most Beneficial 13 Scapular Stabilization Exercises for Strong Shoulders

Example of a 3- Day Workout Plan:

Day 1: Push

  • Seated Shoulder Press- 3 sets, 6-8 reps
  • Bench Press- 3 sets, 6-8 reps
  • Incline Press- 3 sets, 6-8 reps
  • Dumbbell Press- 2-3 sets, 8-10 reps

Day 2: Pull

  • Dumbbell Row- 3 sets, 8-10 reps
  • Seated Row- 3-4 sets, 8-10 reps
  • Face Pull- 2-3 sets, 10-12 reps
  • Incline Dumbbell Curl- 3-4 sets, 8-10 reps

Day 3: Legs

  • Dumbbell Squats- 3-4 sets, 6-8 reps
  • Barbell Squats- 3 sets, 6-8 reps
  • Deadlift- 3 sets, 8-10 reps
  • Leg Press- 3 sets, 8-10 reps

This is a standard push-pull legs workout for an intermediate person. Once you complete about six weeks of this routine, you can swipe some of the old exercises for new ones.

Weave your own routine as per your needs and requirements. If you are an expert, you can go for some more challenging exercises and a seven-day routine. This training program is not set in stone. Feel free to alter it to suit your preferences!

However, do allow your body muscles some recovery time using rest days. Whether you are a novice or an expert, do not over-exert your body. Try to make the most of this push-pull legs routine.

Once your body adjusts to the pressure, you can include challenging and newer workouts in your mix! Have a go at these muscle-building workouts today!

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