The Push Pull Legs Bible. Part 1

Lazar Angelov
Lazar Angelov
Fitness Model
push pull legs

Do you want to find out what the push pull legs workout is, the way it actually works, how to add this workout to your routine, as well as how it would benefit your everyday life? If the answer to these questions is yes, then I suggest you keep on reading.


Let’s start by explaining what actually push pull legs workout means. 


What Does Push Pull Legs Workout Stand For?


Push pull legs workout structure is simple. Your muscles are divided into groups and each day you target one of those groups. 


This is the perfect training plan if you are a beginner or an intermediate in the gym. It gives you the chance to build muscle mass, without having to worry about getting an injury or overtraining your body.


In other words, push pull legs workout gives your body enough time to grow and recover from the workouts. Usually, muscles work in pairs and while one group is being trained, the other two are relaxing.


As mentioned above, this workout structure separates your muscles into three major groups and therefore three separate workouts. Let’s take a look at them.


Group #1: Push Workout

Target: Chest, Triceps, Shoulders

Exercises: Incline Bench Press, Military Press, Skullcrushers


Group #2: Pull Workout

Target: Back Muscles, Biceps

Exercises: Deadlift, Lat Pulldown, Pull-ups, Chin-ups


Group #3: Legs Workout

Target: Quads, Hamstrings, Glutes, Calves

Exercises: Barbell Squats, Lunges, Leg Curls 


According to what you are trying to achieve, you can train between 3 and 6 times a week. Remember, you need at least one day off in order to give your body proper rest and recovery time.


And I know what you are thinking right now…


Is Push Pull Legs Workout Suitable for Your Body And Goal?


Before you start working out, you want to figure out whether it is suitable for you. And I get it.


The good news is push pull legs workout routine can fit any goal and any circumstance.

For instance, if you are a beginner or an intermediate, then you should consider push pull legs workout.


In addition, if you are short on time and want to gain muscle, then this is your golden ticket.


A lot of people prefer working out only 2 times a week. Others, don’t have time to train more than 2 or 3 times per week. The good news is that if your goal is to get in shape, 2 or 3 times per week is enough.


However, if you are looking for some serious results, such as gaining muscle and building strength, then you need to work out at least 4 times a week.


So, let’s take a look at the following workout routines.


2-Day Push Pull Legs Workout Plan

Monday: Push and Pull

Thursday: Legs


3-Day Push Pull Legs Workout Plan

Monday - Push

Wednesday - Pull

Friday - Legs


4-Day Push Pull Legs Workout Plan

Variation 1: Prioritizing the Upper Body

Monday - Push

Tuesday - Pull

Thursday - Legs

Friday - Push


Variation 2: Prioritizing the Lower Body

Monday - Push

Tuesday - Legs

Thursday - Pull

Friday - Legs


5-Day Push Pull Legs Workout Plan

Variation 1: Prioritizing the Upper Body

Monday - Push

Tuesday - Pull

Wednesday - Legs

Thursday - Push

Friday - Pull


Variation 2: Prioritizing the Lower Body

Monday - Legs

Tuesday - Push

Wednesday - Legs

Thursday - Pull

Friday - Push



6-Day Push Pull Legs Workout Plan

Monday - Push

Tuesday - Pull

Wednesday - Legs

Thursday Push

Friday - Pull

Saturday - Legs


I personally am a fan of the 6-day push pull legs workout plan. However, I would not recommend it to anyone. You need to be in a good shape to follow this workout plan. Otherwise, you might end up with an injury or an overtrained body.


Once you get used to any of the previously mentioned workout plans, you should consider stepping up your game. Your goal is to build muscle, right?


For instance, if you have been training 2 times a week for 6 months straight and you feel comfortable with the exercises, it would be best to start training 3 times per week.


Now, let’s take a look at the benefits of the push pull legs workout plan.


Benefits of the Push Pull Legs Workout Plan


Balanced Workout - There is no chance of overtraining your body. In addition, your body will start burning more fat.


Time efficient - You will spend less time on your workout. Therefore, you will start training more often than you used to. 


Recovery Time - While following a push pull legs workout plan, your body has enough time to recover from the workout.


Suitable for All - It can and should be tailored to fit any goal you have in mind and the circumstances. Whether you want to lose weight in a particular area or gain muscles in another, it can be done.


Other benefits - Push pull legs workouts target all your muscle groups. In no time you will create a good-looking balanced body.


Here’s why everything you just read is so important…


As you have just read, push pull legs workout can improve your everyday life in so many ways. If you are short on time, but you want to build muscle and strength, you should consider doing push pull legs.


This is one of the most simple, yet effective workouts. When you follow a properly programmed push pull legs workout, you will have no other choice than to change.


Remember, you are only one decision away from creating a new habit. The sooner you start working out, the better.


PS. A Push Pull Legs Workout is coming in the following week, so stay tuned.


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