Your move: Implement the push/pull/legs training split as part of your periodized training plan. But here’s the key to optimizing its effectiveness: Repeat the three-part split twice a week Push pull legs upper lower it all works. Depends on how much time you are looking to be in the gym. Upper lower has 4 days a week and push pull legs has 6. ( If you are hitting the body twice a week) Currently I am doing a hybrid program based on 531. Been meaning to write a post on it eventually. Day 4: Push; Day 5: Pull; Day 6: Legs; Day 7: Rest; The ULPPL split is an amalgamation of an upper and lower split and a push pull leg split. It is an interesting way to do a 5 day split and it's starting to become popular. This is because studies are showing hitting multiple muscle groups twice a week may be better for hypertrophy and strength. The Classic Push/Pull/Legs Split (7 Day Cycle) Monday: Push (Chest, Shoulders, Triceps) Tuesday: off. Wednesday: Pull (Back, Biceps) Thursday: off. Friday: Legs (Quads, Hamstrings, Calves, Abs) Saturday: off. Sunday: off. There are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. Day 1 – Push Day (Chest-Focused) Incline Barbell Press (Free Bar) – 2 sets x 8 – 10 reps, 1 drop set of 10 + 20 reps. Flat Dumbbell Press – 3 sets x 5 – 10 reps (Reverse Pyramid training – RPT) Cable Flyes – 1 set x To Failure. Cable Lateral Raises – 2 sets x 8 – 10 reps, 1 drop set of 10 + 20 reps. Push through your feet while keeping your hips down. Pull until your hands are at the level of the knee. Fire your hips forward as you drag the bar up your shins and now onto your thighs. Keep the bar close and this will engage the lats to ensure stability of the shoulder girdle throughout the lift. Benefits: Good balance of stability and freedom of movement, best push exercise for strength progression. Pro Tips: Push the soles of the feet into the floor, squeeze your butt, and pull the belly button in for a strong lifting position. 2. Barbell Squat. The Pull-Push-Legs Split. Training back and biceps has a lot of benefits. Among them is this: It lets you arrange all your training around the everyday-life uses of your muscles. Think about what Currently I do crunches on push, situps on legs, and oblique twists on pull, so I'm working out a different aspect of my core each day, while still hitting the abs primarily. But pretty soon I'm going to bump it up to 5x per week (each muscle group every 4.2 days). 12 Week PPL Split for Women. The workout below is a push, pull, legs split designed specifically for women who have plenty of time to devote to the gym and who have goals to transform their physique. The program combines both compound and isolation work. The compound lifts will be heavier by nature, allowing you to get stronger while maximizing cOZ2SK.