www.strengthlog.com
Open in
urlscan Pro
199.16.173.14
Public Scan
URL:
https://www.strengthlog.com/push-pull-legs-split/
Submission: On October 07 via api from US — Scanned from DE
Submission: On October 07 via api from US — Scanned from DE
Form analysis 5 forms found in the DOM
GET https://www.strengthlog.com/
<form method="get" class="search-form navigation-search" action="https://www.strengthlog.com/">
<input type="search" class="search-field" value="" name="s" title="Search">
</form>GET https://www.strengthlog.com/
<form method="get" class="search-form navigation-search" action="https://www.strengthlog.com/">
<input type="search" class="search-field" value="" name="s" title="Search">
</form>POST
<form method="post" class="mo-optin-form" id="hNRVySBubX_inpost_form" style="margin:0;">
<div class="mo-optin-form-headline ursinia-heading" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;"><b>The Best Exercises For Every Muscle Group</b></div>
<div class="mo-optin-form-description ursinia-caption" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;">
<p><b>Maximize your gains</b> and build the body you want with our guide on the best exercises for every muscle group. </p>
</div><input id="hNRVySBubX_inpost_cta_button" class="mo-optin-form-cta-button ursinia-cta" style="background: #ea0c1a;color: #ffffff;height: auto;text-shadow: none;font-family: 'Open Sans', Helvetica, Arial, sans-serif;display: none;"
type="submit" value="Take Action Now!">
<div class="mo-optin-fields-wrapper ursinia-form" style=""><input id="hNRVySBubX_inpost_name_field" class="mo-optin-field mo-optin-form-name-field ursinia-input"
style="color: #555555;background-color: #ffffff;height: auto;font-family: Open Sans;display: none;" type="text" placeholder="Enter your name" name="mo-name" autocomplete="on" value=""> <input id="hNRVySBubX_inpost_email_field"
class="mo-optin-field mo-optin-form-email-field ursinia-input" style="color: #555555;background-color: #ffffff;height: auto;font-family: Open Sans;" type="email" placeholder="Enter your email here ..." name="mo-email" autocomplete="on"
value=""> <input id="hNRVySBubX_inpost_submit_button" class="mo-optin-form-submit-button ursinia-submit" style="background: #0073b7;color: #ffffff;height: auto;text-shadow: none;font-family: 'Open Sans', Helvetica, Arial, sans-serif;"
type="submit" value="Send it to me!">
<div class="mo-optin-error ursinia-error" style="">Invalid email address</div>
</div>
<div class="mo-optin-form-note ursinia-finePrint" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;"><span class="mo-note-content"><span>Free PDF for all subscribers!</span></span></div><input
id="hNRVySBubX_inpost_honeypot_email_field" type="text" name="mo-hp-email" value="" style="display:none"><input id="hNRVySBubX_inpost_honeypot_website_field" type="text" name="mo-hp-website" value="" style="display:none">
</form>POST
<form method="post" class="mo-optin-form" id="VxmxgcjYja_lightbox_form" style="margin:0;">
<div class="mo-optin-form-headline ursinia-heading" style="color: #000000;font-family: Roboto, Helvetica, Arial, sans-serif;"><b>The Best Exercises For Every Muscle Group</b></div>
<div class="mo-optin-form-description ursinia-caption" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;">
<p><b>Maximize your gains</b> and build the body you want with our guide on the best exercises for every muscle group. </p>
</div><input id="VxmxgcjYja_lightbox_cta_button" class="mo-optin-form-cta-button ursinia-cta" style="background: #ea0c1a;color: #ffffff;height: auto;text-shadow: none;font-family: 'Open Sans', Helvetica, Arial, sans-serif;display: none;"
type="submit" value="Take Action Now!">
<div class="mo-optin-fields-wrapper ursinia-form" style=""><input id="VxmxgcjYja_lightbox_name_field" class="mo-optin-field mo-optin-form-name-field ursinia-input"
style="color: #555555;background-color: #ffffff;height: auto;font-family: Open Sans;display: none;" type="text" placeholder="Enter your name" name="mo-name" autocomplete="on" value=""> <input id="VxmxgcjYja_lightbox_email_field"
class="mo-optin-field mo-optin-form-email-field ursinia-input" style="color: #555555;height: auto;font-family: Open Sans;" type="email" placeholder="Enter your email here ..." name="mo-email" autocomplete="on" value=""> <input
id="VxmxgcjYja_lightbox_submit_button" class="mo-optin-form-submit-button ursinia-submit" style="background: #0073b7;color: #ffffff;height: auto;text-shadow: none;font-family: 'Open Sans', Helvetica, Arial, sans-serif;" type="submit"
value="Send it to me!">
<div class="mo-optin-error ursinia-error" style="">Invalid email address</div>
</div>
<div class="mo-optin-form-note ursinia-finePrint" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;"><span class="mo-note-content"><span>Free PDF for all subscribers!</span></span></div><input
id="VxmxgcjYja_lightbox_honeypot_email_field" type="text" name="mo-hp-email" value="" style="display:none"><input id="VxmxgcjYja_lightbox_honeypot_website_field" type="text" name="mo-hp-website" value="" style="display:none">
</form>POST
<form method="post" class="mo-optin-form" id="IMUuixWsfa_lightbox_form" style="margin:0;">
<div class="mo-optin-form-headline ursinia-heading" style="color: #000000;font-family: Roboto, Helvetica, Arial, sans-serif;"><b>The Best Exercises For Every Muscle Group</b></div>
<div class="mo-optin-form-description ursinia-caption" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;">
<p><b>Maximize your gains</b> and build the body you want with our guide on the best exercises for every muscle group. </p>
</div><input id="IMUuixWsfa_lightbox_cta_button" class="mo-optin-form-cta-button ursinia-cta" style="background: #ea0c1a;color: #ffffff;height: auto;text-shadow: none;font-family: 'Open Sans', Helvetica, Arial, sans-serif;display: none;"
type="submit" value="Take Action Now!">
<div class="mo-optin-fields-wrapper ursinia-form" style=""><input id="IMUuixWsfa_lightbox_name_field" class="mo-optin-field mo-optin-form-name-field ursinia-input"
style="color: #555555;background-color: #ffffff;height: auto;font-family: Open Sans;display: none;" type="text" placeholder="Enter your name" name="mo-name" autocomplete="on" value=""> <input id="IMUuixWsfa_lightbox_email_field"
class="mo-optin-field mo-optin-form-email-field ursinia-input" style="color: #555555;height: auto;font-family: Open Sans;" type="email" placeholder="Enter your email here ..." name="mo-email" autocomplete="on" value=""> <input
id="IMUuixWsfa_lightbox_submit_button" class="mo-optin-form-submit-button ursinia-submit" style="background: #0073b7;color: #ffffff;height: auto;text-shadow: none;font-family: 'Open Sans', Helvetica, Arial, sans-serif;" type="submit"
value="Send it to me!">
<div class="mo-optin-error ursinia-error" style="">Invalid email address</div>
</div>
<div class="mo-optin-form-note ursinia-finePrint" style="color: #000000;font-family: 'Open Sans', Helvetica, Arial, sans-serif;"><span class="mo-note-content"><span>Free PDF for all subscribers!</span></span></div><input
id="IMUuixWsfa_lightbox_honeypot_email_field" type="text" name="mo-hp-email" value="" style="display:none"><input id="IMUuixWsfa_lightbox_honeypot_website_field" type="text" name="mo-hp-website" value="" style="display:none">
</form>Text Content
Skip to content
Menu
* App
* Articles
* Exercises
* Squat
* Squat Programs
* Squat Strength Standards
* How Deep Should You Squat?
* Do Squats Work Your Hamstrings?
* Smith Machine vs. Free Barbell?
* Squat Variations
* Bench Press
* Bench Press Programs
* Bench Press Strength Standards
* How to Bench 225 lb
* Close-Grip vs Wide Grip Bench Press
* Incline vs Flat Bench Press
* Bench Press Variations
* Bench Press Accessory Exercises
* Deadlift
* Deadlift Programs
* Deadlift Strength Standards
* How to Grip the Bar
* Trap Bar vs. Straight Bar
* 10+ Deadlift Programs to Increase Your 1RM Strength
* Deadlift Variations
* Exercise Directory
* Muscles
* Chest
* Chest Exercises
* Back
* Back Exercises
* Bicep
* Tricep
* Tricep Exercises
* Forearm Flexors
* Core
* Abs
* Obliques
* Lats
* Lat Exercises
* Trapezius
* Shoulders
* Shoulder Workout
* Shoulder Exercises
* Front Delts
* Lateral Delts
* Rear Delts
* Rotator Cuff
* Lower Back
* Legs
* Leg Exercises
* Quads
* Glutes
* Glute Exercises
* Hamstrings
* Hamstring Exercises
* Calves
* Adductors
* Abductors
* Training Programs
* Powerlifting Programs
* Bodybuilding Programs
* Bench Press Programs
* Squat Programs
* Deadlift Programs
* Support
* About
*
Menu
* App
* Articles
* Exercises
* Squat
* Squat Programs
* Squat Strength Standards
* How Deep Should You Squat?
* Do Squats Work Your Hamstrings?
* Smith Machine vs. Free Barbell?
* Squat Variations
* Bench Press
* Bench Press Programs
* Bench Press Strength Standards
* How to Bench 225 lb
* Close-Grip vs Wide Grip Bench Press
* Incline vs Flat Bench Press
* Bench Press Variations
* Bench Press Accessory Exercises
* Deadlift
* Deadlift Programs
* Deadlift Strength Standards
* How to Grip the Bar
* Trap Bar vs. Straight Bar
* 10+ Deadlift Programs to Increase Your 1RM Strength
* Deadlift Variations
* Exercise Directory
* Muscles
* Chest
* Chest Exercises
* Back
* Back Exercises
* Bicep
* Tricep
* Tricep Exercises
* Forearm Flexors
* Core
* Abs
* Obliques
* Lats
* Lat Exercises
* Trapezius
* Shoulders
* Shoulder Workout
* Shoulder Exercises
* Front Delts
* Lateral Delts
* Rear Delts
* Rotator Cuff
* Lower Back
* Legs
* Leg Exercises
* Quads
* Glutes
* Glute Exercises
* Hamstrings
* Hamstring Exercises
* Calves
* Adductors
* Abductors
* Training Programs
* Powerlifting Programs
* Bodybuilding Programs
* Bench Press Programs
* Squat Programs
* Deadlift Programs
* Support
* About
*
THE BEST PUSH PULL LEGS SPLIT FOR BUILDING MUSCLE
May 9, 2023November 25, 2022 by Andreas Abelsson
The push pull legs (or PPL for short) split is one of the most popular workout
programs for building muscle and strength gains. Many athletes and bodybuilders,
including advanced lifters, swear by the PPL routine as the best way to train
for muscle mass. Not only is it effective for muscle growth, but you can tailor
it to your schedule to reach your fitness goals, whatever they might be.
This article explains the push pull legs training method, details the many
benefits, and outlines the StrengthLog Push Pull Legs Intermediate and Advanced
training programs.
To download StrengthLog for free, use the button for your device below. Our
workout log app gives you 0% ads and 100% gains.
WHAT IS THE PUSH PULL LEGS SPLIT?
The push pull legs split is likely the most popular way to combine your major
muscle groups into a three-day workout routine.
* On the push day, you train your pushing muscles: your chest, shoulders, and
triceps.
* On the pull day, you work your pulling muscles: your back and biceps.
* Finally, on legs day… well, it’s leg day. Time to hit quads, hamstrings, and
calves.
You can do abs on any of the training sessions whenever you have the time and
the most energy.
Even though the PPL split is a three-day routine, you can adapt it in different
ways to suit your goals and experience level.
* A beginner or intermediate-level lifter might thrive on three weekly
sessions, working out on Monday, Wednesday, and Friday.
* Advanced lifters, on the other hand, can ramp up the training frequency and
train six consecutive days with only one rest day during the week.
* You can also use a PPL routine as a four- or five-day split by scheduling
your training days appropriately. The drawback is that your training split
won’t be consistent; you’ll work different muscle groups on different days
from week to week.
Regardless of how many days per week you train, the push pull legs split is a
great way to divide your different muscle groups, allowing optimal training
volume and recovery time to suit your individual needs.
WHO SHOULD DO THE PUSH PULL LEGS SPLIT?
Push pull legs workout splits work great for anyone with some training
experience. Whether you’re looking to build muscle or going for fat loss, a PPL
split will help you reach your goals and give you the best results possible.
For a beginner new to the world of strength training, jumping straight into a
PPL routine might be too much. Instead, a full body workout program where you
train your entire body two or three times weekly is a good idea to prepare for
the high volumes of a PPL split. An upper-lower split routine where you divide
your muscle groups into one workout for your upper body muscles and one for your
lower body is also an ideal training program for the beginner.
If you’re a beginner, check out any of these three programs. They’ll introduce
you to weight training with the best exercises and prepare your body for more
advanced routines like a push pull legs split.
* >> Barbell Training Program for the Beginner
* >> Bodybuilding for Beginners Workout Routine
* >> StrengthLog’s Upper/Lower Body Split Program
They are all free in StrengthLog, ready for you to start gaining.
Advanced trainees also benefit from a push pull legs training plan. You can
tailor your training frequency and exercise selection to take advantage of your
experience. You can fit two rounds of a PPL routine into a given week, allowing
for a high training volume and making time for both compound exercises and
isolation work.
The push pull legs split is also popular among elite bodybuilders. Research (and
real-life experience) shows that high-level bodybuilders follow either a bro
split, working each muscle group on separate days, or a three-day split like a
PPL routine performed twice weekly.1
Lastly, if you enjoy the push pull legs training method, you can make it your
long-term workout plan of choice. It stands the test of time, and you could reap
its benefits for your entire lifting career if you want to.
PROS OF A PUSH PULL LEGS SPLIT
The pros of a PPL routine far outweigh the potential cons.
* You combine muscle groups that work together in similar movement patterns.
You train your push muscles: your chest, shoulders, and triceps in the push
workout. On the following day, you work your pull muscles: your back, biceps,
and rear delts. Then you finish the PPL split with leg workouts that combine
your lower body muscles that all work together.
* Each body part gets plenty of time for recovery between gym sessions, even if
you train each muscle group twice weekly. There is minimal overlap between
push exercises on the first training day and the different exercises in your
pull workout. And your lower body workouts on day three are mostly separate
from the first two.
* Push pull legs splits are highly customizable. Want to work out three, four,
five, or even six days per week? No problem. You can easily tailor a PPL
routine to your experience level, goals, and schedule. You can even switch
the sessions around to the day of the week you prefer. P can stand for both
Push and Pull, so you can start with either day, depending on your
priorities.
* No need to think about and plan for muscle overlap. For example, your triceps
won’t be sore and limit your bench press, which could happen if you train
your arms a day or two before chest day.
* A well-designed PPL routine has room for both compound movements and
isolation exercises, allowing you to focus on building muscle and strength
while also working on any weak point you might have.
CONS OF A PUSH PULL LEGS SPLIT
While the PPL method has more pros than cons, you should be aware of a few
potential drawbacks.
* With the three-day PPL split, you only train each muscle group once per week.
That’s not a problem, but if you’re an advanced lifter, you might have to
squeeze a lot of sets into each workout to get enough training volume for
optimal muscle growth. That could make the training sessions overlong for
anyone who can’t spend that much time in the gym.
* It can be challenging to fit everything into a three-day PPL routine if
you’re an advanced lifter or bodybuilder. You might have to do several big
lifts in every workout, which can be less than optimal for strength
development.
* The six-day-per-week push pull legs split is demanding and can dip into your
energy reserves. Your diet and recovery need to be on point to make it work.
You should only consider it if you are a reasonably advanced lifter with
plenty of experience and the ability to recover from a high training volume.
Overall, the benefits of a PPL split outnumber the drawbacks. The cons are
mainly a question of your training experience and available time, and you can
easily work around them by adapting the program.
INTRODUCING THE STRENGTHLOG PUSH PULL LEGS WORKOUT ROUTINES
In the StrengthLog workout tracker, you’ll find two excellent push pull legs
workout splits, one for intermediate lifters and one for advanced trainees. You
can’t go wrong with either one.
Let’s take a closer look at them and help you decide the best option.
PUSH PULL LEGS INTERMEDIATE
The intermediate PPL split comes in two variants: one with three weekly workouts
and one where you train six days per week.
The 3-day and 6-day routines are basically the same, the main difference being
that you do two rounds instead of one in the latter.
Below is an overview of the StrengthLog Push Pull Legs Intermediate routine.
Day 1: Back and Biceps
Day 2: Chest, Shoulders, and Triceps
Day 3: Legs
Day 4: Rest or repeat the above
As you can see, we’ve flipped the pull and push days around, making it into a
Pull/Push/Legs split. You avoid deadlifting and squatting back-to-back if you’ve
opted for the three-day version and want to train several days in a row.
Now you have a day or push movements between those two challenging lifts,
allowing for better recovery to avoid overworking the muscle groups involved in
both movements. If you train six days per week, you’ll perform deadlifts and
barbell squats on consecutive days no matter what, but for the intermediate
lifter, that extra day of recovery is a good thing.
Here is an outline of a week of training:
WORKOUT 1, PULL DAY
1. Deadlift
2. Lat Pulldown
3. Barbell Row
4. Barbell Curl
WORKOUT 2, PUSH DAY
1. Bench Press
2. Overhead Press
3. Dumbbell Chest Fly
4. Dumbbell Lateral Raise
5. Dumbbell Standing Triceps Extension
WORKOUT 3, LEG DAY
1. Squat
2. Leg Press
3. Leg Curl
4. Seated Calf Raise
The other difference between the three- and six-day variants is that you only
deadlift once per week in the six-day version even though you perform two rounds
of the routine. Deadlifts tax your nervous system, and most people benefit from
only doing them once, especially as part of a demanding six-day workout plan for
the entire body.
You can see details like rep range, the number of sets, and the % of 1RM, where
applicable, in StrengthLog.
PUSH PULL LEGS ADVANCED
Our advanced PPL routine ramps things up.
StrengthLog’s Push Pull Legs Advanced is a six-day routine, and it’s not a
training program for beginners. If the intermediate PPL split is tailored for
general muscle-building and gaining strength, the advanced split is intended for
bodybuilders and experienced lifters.
Day 1: Chest, Shoulders, and Triceps
Day 2: Back, Rear Delts, and Biceps
Day 3: Legs
Day 4: Chest, Shoulders, and Triceps
Day 5: Back, Rear Delts, and Biceps
Day 6: Legs
Day 7: Rest
Every other training day is a “light” training day, and every other is heavy,
allowing you to hit all muscle fibers with a combination of compound exercises
and isolation movements.
Light weights don’t mean less challenging, though.
It means focusing on proper form, mind-muscle connection, and hitting your body
parts from different angles, all important things for overall muscle
development.
One the heavy training days you move some serious weight using primarily
compound movements. You’ll see strength progression as well as muscle growth.
A week of training with the StrengthLog’s Push Pull Legs Advanced Split looks
like this:
WORKOUT 1, PUSH DAY
1. Dumbbell Chest Press
2. Incline Dumbbell Press
3. Standing Cable Chest Fly
4. Dumbbell Shoulder Press
5. Dumbbell Lateral Raise
6. Cable Lateral Raise
7. Barbell Lying Triceps Extension
8. Tricep Pushdown
9. Dumbbell Standing Triceps Extension
WORKOUT 2, PULL DAY
1. Deadlift
2. Lat Pulldown
3. Barbell Row
4. Dumbbell Row
5. Reverse Dumbbell Flyes
6. Barbell Curl
7. Dumbbell Curl
8. Hammer Curl
WORKOUT 3, LEG DAY
1. Leg Extension
2. Leg Press
3. Lunges
4. Romanian Deadlift
5. Leg Curl
WORKOUT 4, PUSH DAY
1. Bench Press
2. Incline Dumbbell Press
3. Bar Dip
4. Overhead Press
5. Barbell Upright Row
6. Dumbbell Lateral Raise
7. Close-Grip Bench Press
8. Overhead Cable Triceps Extension
WORKOUT 5, PULL DAY
1. Lat Pulldown
2. Cable Seated Row
3. Dumbbell Row
4. Dumbbell Shrug
5. Back Extension
6. Dumbbell Curl
7. Preacher Curl
8. Concentration Curl
WORKOUT 6, LEG DAY
1. Squat
2. Leg Press
3. Leg Extension
4. Seated Leg Curl
Again, you’ll find details regarding reps, sets, and % or 1RM in StrengthLog.
Perform a couple of warm-up sets before hitting your working weights. Warming up
gets the blood flowing to your muscles, improves your performance, and reduces
the risk of injury.
STRENGTHLOG’S PUSH PULL LEGS SPLIT: PROGRESSION MODEL
Whether you’re following the intermediate or advanced PPL split, progression is
the key word to build muscle and strength. Doing the same things over and over
means that your strength and muscle mass stay the same.
The two essential factors for gaining muscle are progressive overload and
training volume. Unless you continuously lift heavier weights or do more work,
your muscles won’t respond to your efforts by growing bigger and stronger.
Our push pull legs splits do the work for you. At least the progression planning
part. You’ll have to put in the hard work in the weight room yourself, though.
Both routines offer built-in progression in the form of percentage-based 1RM
training in the squat, deadlift, and bench press.
In addition, you get a gradual increase in training volume during the program.
You add a set or two of selected exercises to the workouts each week.
You want to do at least ten sets per muscle group each week, although advanced
lifters, bodybuilders, and athletes might need 20 sets per muscle group for
optimal muscle growth.2 3
At the same time, you don’t want too much volume. When you perform more sets
than you can recover from, you get diminishing returns and might find yourself
unable to recover from your training.
That’s why StrengthLog’s Push Pull Legs splits offers you several options. No
single training program fits everyone.
If you’re a high-level athlete or an experienced bodybuilder: go with our
advanced PPL routine.
If not, the intermediate PPL split has you covered.
STIMULATE, DON’T ANNIHILATE
“Stimulate, don’t annihilate.” Those are the words of 8-time Mr. Olympia Lee
Haney. What do they mean?
Train hard, but train smart.
* Increase the weights when you can, but not at the expense of good form and a
full range of motion.
* Challenge yourself, but don’t train to failure all the time.
Training to failure is when you can’t do another repetition, no matter what. You
might even try to do one more rep and fail, hence the term. A personal trainer
might tell their client to train to failure to keep them motivated, but research
does not support the concept as a superior method for muscle growth.4 5 Do it
too much and too often, and it might even lead to overtraining and psychological
burnout.6
Taking a set to failure now and then can be helpful for advanced lifters to
stimulate muscle growth. However, you generally achieve similar muscle and
strength gains with or without doing so.
The benefit of leaving a rep or two “in the tank” is that you recover much
faster. That’s important with a high-volume, high-frequency workout routine like
a push pull legs split. Instead of getting worn down, you continuously get
bigger and stronger.
That being said, training to failure not and then is challenging and fun. Just
don’t do it every set or even every workout. And when you do take a set to
failure, do so in isolation exercises or using a machine. There is a greater
chance of something going wrong and you injuring yourself if you go all-out on
heavy compound exercises using free weights.
REST INTERVALS
How long you rest between sets impacts how much weight you can use and how many
reps you can grind out. Depending on your training goals, resting shorter or
longer can be beneficial.
Research shows that a 3-minute rest between sets might promote greater muscle
growth and strength increases compared to resting one minute.7 The difference
isn’t massive, though.8
For most people, resting for 2–3 minutes between sets is ideal. You might want
to rest even longer to recover properly for your next set of heavy compound
movements like the deadlift or the squat. On the other hand, you might be ready
for your next set of an isolation exercise, like the dumbbell lateral raise, in
60 seconds.
Be flexible. You don’t have to time your rest intervals to the second. When you
feel ready for your next set, you probably are. Resting a minimum of one minute
between sets is likely a good idea, though, to perform your best.
PREPARING FOR STRENGTHLOG’S PUSH PULL LEGS SPLIT
Both the intermediate and advanced versions of StrengthLog’s Push Pull Legs
Split use the percentage of a one-rep max method to calculate your working
weights in the bench press, squat, and deadlift.
To establish an estimate of your 1RM without doing max lifts in the gym, enter
the number of reps you can do with a given weight (in any unit) in our nifty
calculator, and we’ll predict it for you.
>> The Best 1RM Calculator: Calculate Your One Rep Max
While no calculator for predicting your 1RM is 100% accurate, this one is based
on the most accurate equations for all three big lifts available.9
Already know your 1RM in the bench press, squat, and deadlift? You’re good to
go! Go lift some weights.
If you’re already in the gym and want the easiest way to estimate your 1RMs on
the fly, you’ll also find this calculator in StrengthLog.
WHEN YOU REACH THE END OF STRENGTHLOG’S PUSH PULL LEGS SPLIT
The advanced push pull legs routine takes you on a six-week muscle-building
journey, while the intermediate one is seven weeks long. Sooner or later, you’ll
have completed the PPL program of your choice.
However, all good things must not come to an end.
If you enjoyed the last 6–7 weeks and the results you achieved, there is no
reason to make any changes. The StrengthLog Push Pull Legs Splits aren’t a quick
fix. They are designed to give you gains in the long term. “If it works, don’t
touch anything” is an excellent strength-training motto.
When you finish the push pull legs split and want more, you have two options.
* Start over from week one. You’ll find that the lower volume and intensity of
the first week feel effortless, and you’ll likely be surprised at how much
stronger you are.
* Keep going with week six or seven. If your body feels strong and you’re still
recovering properly, feel free to use the last week of the program as your
go-to routine from now on.
If you feel tired after all your hard work (it’s normal and natural if that’s
so), take a week off from serious training and simply play around in the gym. Or
take a week completely away from weight training, go for a few walks or play
some other sport you enjoy, and let your body recover and prepare for the next
round of PPL fun.
FOLLOW THIS PROGRAM
Want to give StrengthLog’s Push Pull Legs Split a go?
It’s available exclusively in our workout app StrengthLog.
While our PPL splits require a premium subscription, StrengthLog itself is
entirely free. You can download it and use it as a workout tracker and general
strength training app – and all basic functionality is free forever.
It even has a bunch of free programs and workouts. However, our more advanced
programs (such as this one) are for premium users only.
Want to give premium a shot? We offer all new users a free 14-day trial of
premium, which you can activate in the app.
Download StrengthLog for free with the buttons below:
Good luck with your training!
>> Click here to return to our list of training programs.
REFERENCES
1. Journal of Strength and Conditioning Research: June 2013 – Volume 27 – Issue
6 – p 1609-1617. Training Practices and Ergogenic Aids Used by Male
Bodybuilders.
2. J Hum Kinet. 2022 Feb 10;81:199-210. A Systematic Review of The Effects of
Different Resistance Training Volumes on Muscle Hypertrophy.
3. International Journal of Strength and Conditioning, Vol 1 No 1 (2021).
Resistance Training Recommendations to Maximize Muscle Hypertrophy in an
Athletic Population: Position Stand of the IUSCA.
4. Strength and Conditioning Journal: October 2019 – Volume 41 – Issue 5 – p
108-113. Does Training to Failure Maximize Muscle Hypertrophy?
5. Journal of Sport and Health Science, Volume 11, Issue 2, March 2022, Pages
202-211. Effects of resistance training performed to repetition failure or
non-failure on muscular strength and hypertrophy: A systematic review and
meta-analysis.
6. Sports Medicine volume 23, pages 106–129 (1997). Resistance Exercise
Overtraining and Overreaching.
7. Journal of Strength and Conditioning Research: July 2016 – Volume 30 – Issue
7 – p 1805-1812. Longer Interset Rest Periods Enhance Muscle Strength and
Hypertrophy in Resistance-Trained Men.
8. Eur J Sport Sci. 2017 Sep;17(8):983-993. The effects of short versus long
inter-set rest intervals in resistance training on measures of muscle
hypertrophy: A systematic review.
9. The Accuracy of Prediction Equations for Estimating 1-RM Performance in the
Bench Press, Squat, and Deadlift, Journal of Strength and Conditioning
Research: November 1997 – Volume 11 – Issue 4 – p 211-213.
RELATED POSTS
THE 10 BEST BODYBUILDING SPLITS: A COMPLETE GUIDE
Do you want to grow and train like a bodybuilder? Then you need a bodybuilding
training split! In this article, you’ll learn everything you need to know about
dividing your muscle groups up, scheduling your training sessions over the week,
and finding which workout split is the right one for…
BACK AND BICEPS WORKOUT ROUTINE (9 EXERCISES)
Training your back and biceps together in the same workout is one of the most
popular ways to blast these two muscle groups to make them grow. It’s a tried
and true method proven to work, and why change a winning concept? This article
outlines a great workout for building…
HOME CHEST WORKOUT FOR STRENGTH AND MUSCLE MASS
Want to work out, but it's chest day, and every barbell and bench in the gym is
taken? Maybe you prefer to train in the comfort of your home but can’t or don’t
want to spend a small fortune on a home gym. You need a home chest workout!
StrengthLog’s Home…
Andreas Abelsson
Andreas is a certified nutrition coach with over three decades of training
experience. He has followed and reported on the research fields of exercise,
nutrition, and health for almost as long and is a specialist in metabolic health
and nutrition coaching for athletes. Read more about Andreas and StrengthLog by
clicking here.
The Best Exercises For Every Muscle Group
Maximize your gains and build the body you want with our guide on the best
exercises for every muscle group.
Invalid email address
Free PDF for all subscribers!
Thank you!
Resources
Workout Log
Articles
Exercise Directory
Training Programs
Archive
Sitemap
Help & Support
Privacy Policy
App Privacy Policy
Support
Contact
Help Desk
About
Recent Posts
* Bodybuilding Shoulder Workout for Mass (5 Exercises)
* The Best Push Pull Workout Routine for Muscle and Strength
* Mike Mentzer Workout Routine: Heavy Duty Bodybuilding
* The Ultimate Legs and Shoulders Workout (12 Exercises)
* Free Weights vs. Machines: Which Is Better?
* Do Squats Work Your Hamstrings?
© StrengthLog • Your friendly training buddy since 2018
The Best Exercises For Every Muscle Group
Maximize your gains and build the body you want with our guide on the best
exercises for every muscle group.
Invalid email address
Free PDF for all subscribers!
Thank you! To receive the free guide, please confirm your address by clicking
the confirmation link in the email we just sent you.
The Best Exercises For Every Muscle Group
Maximize your gains and build the body you want with our guide on the best
exercises for every muscle group.
Invalid email address
Free PDF for all subscribers!
Thank you! To receive the free guide, please confirm your address by clicking
the confirmation link in the email we just sent you.
Journal of Strength and Conditioning Research: June 2013 – Volume 27 – Issue 6 –
p 1609-1617. Training Practices and Ergogenic Aids Used by Male Bodybuilders.
J Hum Kinet. 2022 Feb 10;81:199-210. A Systematic Review of The Effects of
Different Resistance Training Volumes on Muscle Hypertrophy.
International Journal of Strength and Conditioning, Vol 1 No 1 (2021).
Resistance Training Recommendations to Maximize Muscle Hypertrophy in an
Athletic Population: Position Stand of the IUSCA.
Strength and Conditioning Journal: October 2019 – Volume 41 – Issue 5 – p
108-113. Does Training to Failure Maximize Muscle Hypertrophy?
Journal of Sport and Health Science, Volume 11, Issue 2, March 2022, Pages
202-211. Effects of resistance training performed to repetition failure or
non-failure on muscular strength and hypertrophy: A systematic review and
meta-analysis.
Sports Medicine volume 23, pages 106–129 (1997). Resistance Exercise
Overtraining and Overreaching.
Journal of Strength and Conditioning Research: July 2016 – Volume 30 – Issue 7 –
p 1805-1812. Longer Interset Rest Periods Enhance Muscle Strength and
Hypertrophy in Resistance-Trained Men.
Eur J Sport Sci. 2017 Sep;17(8):983-993. The effects of short versus long
inter-set rest intervals in resistance training on measures of muscle
hypertrophy: A systematic review.
The Accuracy of Prediction Equations for Estimating 1-RM Performance in the
Bench Press, Squat, and Deadlift, Journal of Strength and Conditioning Research:
November 1997 – Volume 11 – Issue 4 – p 211-213.
StrengthLog
Data and Cookie Consent
In order to provide a more personal user experience, we and our partners use
technology such as cookies to store and/or access device information.
By clicking “Accept” you consent to these technologies which will allow us and
our partners
to process non-sensitive data such as IP address, unique ID, and browsing data
for the purposes of serving personalized ads and content, ad and content
measurement, audience insights, and to develop and improve products.
Your choices on this site will be applied only for this site. You can change
your settings at any time, including withdrawing your consent, by going to the
Privacy Policy
page of this site.
Manage Settings
Accept
Update Privacy Settings