{"id":1899,"date":"2020-12-01T17:13:46","date_gmt":"2020-12-01T16:13:46","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=1899"},"modified":"2026-01-09T14:27:58","modified_gmt":"2026-01-09T13:27:58","slug":"push-pull-legs-ultimate-guide","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/push-pull-legs-ultimate-guide\/","title":{"rendered":"Push Pull Legs – 3, 4, 5 & 6-Day Splits (+12 Exercises to Do)"},"content":{"rendered":"\n

What is The Push Pull Legs Training Program?<\/h2>\n\n\n\n

If you’re looking for a practical way to program your training, you’ve undoubtedly come across the popular push\/pull\/legs split. This training method has been around for a while, and many people today swear by its efficacy and usefulness. <\/p>\n\n\n\n

The push\/pull\/legs split is a way of organizing your weekly workouts by dividing your training into three categories: push exercises, pull exercises, and leg exercises. <\/p>\n\n\n\n

With this split, you combine different muscle groups with similar functions and train them together. Instead of training them separately, you can bundle them together, work them hard, and then give them sufficient time to recover before training them again. Below, you can see the push\/pull\/legs muscle groups:<\/p>\n\n\n\n

Push Muscle Groups<\/strong>
Chest
Shoulders<\/a>
Triceps<\/td>		Pull Muscle Groups<\/strong>
Back
Biceps
Forearms
Rear deltoids<\/td>		Legs<\/strong>
Quads
Hamstrings
Glutes
Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

For example, your chest<\/a>, shoulders, and triceps are all involved in pushing exercises (1<\/a>, 2<\/a>). By training them in the same workout, you stimulate them sufficiently and then allow them to recover while doing pull and leg training or resting.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Aside from push workouts, this split includes pull and leg training. Your pull workouts involve your back, biceps, and rear deltoids, as these muscles work together on pulling and rowing exercises (3<\/a>). <\/p>\n\n\n