The Push Pull Legs Bible. Part 2

Lazar Angelov
Lazar Angelov
Fitness Model
push pull legs bible

If you are a gym goer, chances are you have heard the phrase “Push Pull Legs” many times in the gym. Or you have read part 1 and you have eagerly awaited this article.


What I am curious about is whether you know what Push Pull Legs Split actually represents? If you are having even the slightest hesitation, then I suggest you keep on reading. As I am about to share with you the most important information regarding this topic.


Are you ready?  Let’s start with the base of push pull legs split.


The Basic Structure Behind Push Pull Legs Split


Imagine the following. You are in the gym and currently lying on the bench press. You need to push the bar, right? This pushing movement works your chest, your shoulders, as well as your triceps.


In addition, these muscles are the reason you can push the bar. They work in a pair. The main purpose of a push pull legs workout is to target the muscles that work together in the same workout.


The same applies to the second group. Let’s take the pulling movement in lat pulldowns for example. The main muscles that take part in this exercise are the back and the biceps. Push pull legs workout has put these muscles together in a group and trains them in the same session.


The third group is basically a combination of legs exercises. If in the first two groups you are targeting your upper body, here you will be focusing on your lower body. I personally find this one to be the most challenging part of a push pull legs workout routine.


Let’s take a look at the push pull legs main three groups.


Group #1: Push Workout
push workout

Target: Chest, Triceps, Shoulders

Exercises: Incline Bench Press, Military Press, Skullcrushers


Group #2: Pull Workout
pull workout

Target: Back Muscles, Biceps

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


Group #3: Legs Workout
legs workout

Target: Quads, Hamstrings, Glutes, Calves

Exercises: Barbell Squats, Lunges, Leg Curls 


To make it even easier for you to finally find the motivation to start training, I have prepared for you a 6-Day Push Pull Legs Split.


This way you won’t have to spend countless hours to figure out which exercise you should do next or how many reps per sets.


Push Day - 1

  • Flat Barbell Bench Press
  • Overhead Press 
  • Incline Barbell Bench Press
  • Incline Bench Skull Crusher
  • Cable Crunch

Push Day - 2

  • Incline Barbell Bench Press
  • Seated Military Press
  • Dumbbell Lateral Raise
  • Dumbbell Rear Lateral Raise


Pull Day - 1

  • Barbell Deadlift
  • Barbell Row
  • Wide-Grip Pull-up or Chin-Up
  • One-Arm Dumbbell Row
  • Neutral Lat Pulldown


Pull Day - 2

  • Barbell Row
  • Chin-Up
  • One-Arm Dumbbell Row
  • Dumbbell  Curl


Legs Day

  • Barbell Squat
  • Romanian Deadlift
  • Bulgarian Split Squat
  • Standing Calf Raise


Aim to do 3 sets of each with reps between 4 and 10. Here’s the actual workout plan:


6-Day Push Pull Legs Workout Plan

Monday - Push - 1

Tuesday - Pull - 1

Wednesday - Legs

Thursday Push - 2

Friday - Pull - 2

Saturday - Legs


Do you want to know what the very best thing of a push pull legs workout is? 

You give your muscles enough time to rest, recover and even grow. For instance, when you are training your chest, shoulders, and triceps, you give your biceps and back, as well as legs enough time to recover.


Let’s take a look at the three most important benefits of the push pull legs split.


Benefits of the Push Pull Legs Split


  • Fast results
  • No overtraining risk
  • Time efficient


So, my only question to you is What are you waiting for?


Trust me, the results you will see are going to be mesmerizing. Look where push pull legs workout got me :)


Oh, do you want to know what the absolutely best part is….


Push pull legs workout is designed to fit any goal, body type and other circumstances, such as free time, daily activities and etc. Whether you are a beginner or an intermediate, you must try this insanely effective workout. I think today is the perfect day to start the change, isn’t it?


PS. Due to the high interest in this topic, I decided to write another article. Stay tuned for Part 3.


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