Using A Push Pull Lower Split

A push pull leg split is a type of workout routine where exercises are grouped into three categories: push, pull, and leg exercises. In this type of workout split, the focus is on training specific muscle groups and movements in each session, rather than trying to work every muscle group in a single session.

There are a few reasons why someone might choose to follow a push pull leg split:

  1. Efficient use of time: By grouping exercises by movement patterns, you can work multiple muscle groups in one session while minimizing rest time between sets. This can make for a more efficient and time-effective workout.

  2. Reduced risk of injury: By separating push and pull exercises, you can reduce the risk of overuse injuries. For example, if you perform a lot of pushing exercises in one session, your shoulders and chest may become fatigued, increasing your risk of injury if you continue to push through the fatigue.

  3. Better recovery: By separating muscle groups into different sessions, you can give each muscle group more time to recover before training them again. This can lead to better overall recovery and improved performance in the long run.

Overall, a push pull leg split can be an effective way to structure your workouts and make progress towards your fitness goals.

Here's an example workout plan for a 3-day split routine, with Day 1 focused on push exercises:

Day 1: Push

  1. Barbell bench press - 3 sets x 8-10 reps

  2. Dumbbell shoulder press - 3 sets x 8-10 reps

  3. Incline dumbbell flyes - 3 sets x 12-15 reps

  4. Cable tricep pushdown - 3 sets x 12-15 reps

  5. Lateral raises - 3 sets x 12-15 reps

Day 2: Pull

  1. Pull-ups or lat pulldowns - 3 sets x 8-10 reps

  2. Seated cable rows - 3 sets x 8-10 reps

  3. Barbell bicep curls - 3 sets x 12-15 reps

  4. Face pulls - 3 sets x 12-15 reps

  5. Hammer curls - 3 sets x 12-15 reps

Day 3: Lower

  1. Barbell squats - 3 sets x 8-10 reps

  2. Romanian deadlifts - 3 sets x 8-10 reps

  3. Leg press - 3 sets x 12-15 reps

  4. Leg extensions - 3 sets x 12-15 reps

  5. Seated calf raises - 3 sets x 15-20 reps

Remember to warm up properly before each workout and cool down/stretch afterwards. And of course, make sure to adjust the weight and reps to your individual fitness level and goals.

Brian Stutson