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Push/Pull/Legs Training Plans
The 3-day split Push/Pull/Legs, also known as Push/Pull/Legs, is among the popular training plans for good reason! This training program is not only highly effective but also allows for individual customization. Both muscle building and fat reduction are achievable with the Push/Pull/Legs plan! Here, you will discover comprehensive information about this challenging 3-day split, and at the end of the article, you will receive a free training plan!
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Free push/pull/legs plans
Enhance your body training with our free Push/Pull/Legs workout plans. These comprehensive training sessions combine pushing, pulling, and leg-based exercises to strengthen your body thoroughly – and all of this without any extra charges.
Push/pull/legs in the gym
Definition of 3 split after push/pull/legs
The Push/Pull/Legs split, also known as the Push/Pull/Beine split, is essentially a Push/Pull workout with an additional training day dedicated to the legs. Much like in the traditional Push/Pull training, the muscles in the 3-day split Push/Pull/Beine are divided into pushing (push) and pulling (pull) muscle groups, with the inclusion of a dedicated leg day.
Consequently, on the "Push" day, all muscle groups involved in pushing movements are trained. These include the chest, front and lateral shoulders, as well as the triceps. Conversely, muscle groups involved in pulling movements, such as the back, rear shoulders, and biceps, are trained on the "Pull" day. Additionally, the Push/Pull/Beine training plan enhances the workout with a separate Leg Day, primarily focused on leg training. Many athletes also use this day to target the lower back and abdominal muscles for specific strengthening.
Who is the push/pull/legs training plan suitable for?
The Push/Pull/Legs training program specifically catches the attention of strength athletes who can only make it to the gym three times a week due to their busy schedules and find the traditional Push/Pull routine insufficient for working their legs. The Push/Pull/Legs plan includes the well-known "Leg Day," primarily dedicated to leg training.
What makes the Push/Pull/Legs training interesting isn't just the leg workout but also its overall effectiveness for strength and muscle building. Furthermore, it supports fat burning, making it an excellent choice for those aiming to lose weight. Gender plays no role in this, as the Push/Pull/Legs training gets both men and women in shape.
Training frequency of the push/pull/legs training plan
The Push/Pull/Legs training plan is divided into three weekly training sessions. Since similar muscle groups are targeted in this type of training and there is sufficient time for recovery, the training days can follow one another. However, it's important to note that the training is quite demanding and intense, which is why it is recommended, especially for beginners, to take a recovery break after each training day. An example week with a Push/Pull/Legs workout might look like this:
The training duration for the Push/Pull/Legs program typically ranges from about 50 to 60 minutes per training session. This includes approximately 5 to 10 minutes for warm-up and cool-down. The determination of the training volume and training intensity still lies with the strength athlete. A guideline for this workout would be approximately three to five sets of 6 to 12 repetitions per set. It's important to plan for additional breaks of at least 60 seconds between sets.
Some strength athletes prefer to complete the Push/Pull/Legs program twice a week, for example: Push – Pull – Legs – Rest – Push – Pull – Legs – Rest.
However, dividing the training across six weekdays is generally not recommended. Experience shows that, in this case, the training is often not sufficiently intense or challenging. For those who wish and can train more frequently during the week, a different training plan, such as Push/Pull or an upper body/lower body split plan, is usually a better option.
Advantages and disadvantages of push/pull/legs compared to other popular training plans
The 3-way split Push/Pull/Legs is popular for good reasons, as it offers a multitude of advantages, especially when compared to the conventional 2-way split that combines Push and Pull. The potential drawbacks of this training plan, however, are relatively manageable.
Positive Aspects
In the traditional Push/Pull training plan, the legs are often neglected, whereas in the Push/Pull/Legs split, they are trained separately. The leg day can be quite intense and may lead to initial muscle soreness, but the separate leg exercises pay off in the long run. The Push/Pull/Legs training plan is generally more demanding, as it involves more intense engagement of muscle groups on respective training days, providing greater versatility and room for incorporating new exercises into the training plan. Nevertheless, recovery is not compromised with the Push/Pull/Legs split since similar muscle groups are trained on the same days, allowing sufficient time for recuperation.
Negative Aspects
In essence, there are few criticisms of the 3-way split Push/Pull/Legs. The "major" drawback of this workout lies in the fact that not all muscles can be clearly categorized as "Push" or "Pull" since some exercises engage both pushing and pulling muscles. This can occasionally lead to overuse of muscles, but this can be largely avoided by considering the selection and variation of individual exercises.
Another potential drawback is that muscles are trained only once a week. To achieve significant progress in training, it is necessary to stimulate the muscles deliberately and intensely. This requires a comprehensive understanding of the exercises, as otherwise, the recovery times may be "unnecessarily" long, and training progress may be hindered.