Push-Pull-Leg Split: Beginner's Guide To Getting Started

A push-pull-leg is a six-day split that is ideal for muscle growth and breaking through training plateaus. 

Ishaan Arora
Written by: Ishaan AroraUpdated at: Apr 18, 2023 18:23 IST
Push-Pull-Leg Split: Beginner's Guide To Getting Started

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Let's be honest: what's the first question that comes to mind when you see someone with big muscles? Probably what's their training plan and what type of exercise they perform?

Everyone from young to old now wants to pack on muscle and look Instagram-worthy. Muscle building is a slow process which requires you to go to the gym and lift weights with full intensity. The problem with lifting weights is that there are numerous splits to choose from. One such split which is making the most waves is the push-pull leg split as it is thought to be the best for muscle building. So, before you grab a shot of espresso and head to the gym, let's first define the push-pull-leg split, who should do it, when to introduce it, and how many days to do it. 

What Is Push-Pull-Leg Split? 

If you've ever been to the gym or lifted weights, you're probably aware that there are particular days for each muscle. For example, the chest is typically trained on Mondays and the legs on Saturdays. Following the push-pull-leg split, a person combines all of the pushing, pulling, and leg muscles. The first day is push day when a person trains their chest, shoulders, and triceps. The second day is pull day when the individual trains the pulling muscles, which are the back and biceps, and the third day is leg day when the person works on developing the glutes, quads, calves, and other leg muscles. A push-pull-leg day split is a six-day split in which a person is only allowed one rest day per week.

Who Should Follow Push-Pull-Leg Split? 

The most significant advantage of the push-pull-leg split is that it aids in muscle building and breaks the training plateau. If you've reached a point where your muscle growth has stopped or you are finding difficulty in lifting heavy weights, now is the time to consider a push-pull-leg split. 

Also Read: 5 Common Muscle-Building Mistakes Hampering Your Newbie Gains

When To Introduce Push-Pull-Leg Split? 

The push-pull-leg split is a strenuous programme that should only be attempted, if a person has spent six months in the gym. Following a single muscle split should be the first step, followed by a double muscle split. If these phases are completed and the person is still not experiencing results, beginning with a push-pull-leg split can help. 

How Long Should A Person Follow Push-Pull-Leg Split?

The human body is extremely intelligent and easily adapts to new situations. The day you notice that you are not sweating while exercising, your pulse rate is not increasing, and you feel refreshed even after exercising, is the day you should cease following the split. Ideally, you should switch it after 90 days. 

Also Read: Single Or Double Muscle: Which Workout Split To Choose

How To Get The Most Out Of Push-Pull-Leg Split?

To get the most out of the push-pull-leg split, start each day with an alternate exercise. Let's say you begin your push day with a flat bench press; the next day, start with the incline bench press. A person can maximise the benefits of the push-pull leg regimen by varying the exercises. 

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