The Push Pull Legs split is a popular choice for intermediate and advanced lifters who want to increase training frequency and volume for greater muscle growth and strength gains. By separating workouts based on movement patterns, this split allows for greater focus on specific muscle groups, helping to prevent imbalances and promote balanced When programming supersets for strength, be flexible with volume. End your sets with two RIR and come back to fight another set. Push-Pull-Legs Split. Agonist-antagonist supersets and alternate-peripheral supersets do not fit well with the popular push-pull-legs structure (except on “leg day”). A push/pull/legs split allows for muscle protein synthesis for each muscle group twice a week (assuming workouts 6 days a week), provides adequate rest periods between working the same muscle groups, and breaks up your split in a way that's very convenient for incorporating compound lifts (close-grip bench for triceps/chest, ohp for shoulders The Sets Across Method. This involves performing all 5 sets of 5 reps with the same weight (after your warm-ups), and it is an ideal beginner's workout routine. Five reps is the optimal number for building strength, and it’s also perfect for practicing technique. The reason for this is that form often deteriorates when done for much more than I based the first phase of the Super Soldier Protocol around push-pull-legs for good reason. To break it down: You spend one workout using your pushing muscles: chest, shoulders, and triceps. The second workout of the week is your pulling muscles: back and biceps. The third workout of the week is for lower body work. With the standard version of the 4-day routine, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day. On Thursday it’s back to the push workout, with the second pull workout of the week on Friday. Then you have the weekend off. Each muscle group is trained directly twice a week. Monday: Push Workout A. This program calls for you to work out 3 times a week. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. For example, you could perform this program on Monday, Wednesday, and Friday. This will give your body enough rest to recover in between workouts. Therefore, you will have two days of lower body exercises and two days of upper body exercises weekly. One of the main points of this workout is to train at a high intensity to keep your muscles in an anabolic state throughout the week. To give you a clear idea, here's how the PHUL workout program looks: Day 1: Upper Body (Power) Day 2: Lower Barbell Overhead Extension. 3. 12, 10, 8. Rowing Machine HIIT Cardio: 30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration. Day 6 - Timed Mile. Run 1 mile as fast as possible timed. Day 7 – Off. Take a complete rest day on day 7 from the gym and cardio. Barbell good mornings: Single leg good mornings or kettlebell swings; Final Thoughts. If you are someone who wants to push themself physically and mentally, then yes, a 3 day push, pull, legs (PPL) split will do just that. It is an effective workout routine for building muscle and strength. This is the type of workout routine that allows for KdJkl.