Training Splits: Push, Pull, and Legs. What’s Right for You?

Selecting the appropriate training split can have a significant impact on the development of a successful exercise regimen. Among the several available, the Push, Pull, Legs (PPL) split is a popular and versatile choice. Which workout split works best for you, and how does it compare to the others? Let’s get detailed so that I can help you find the right routine for your fitness goals.

Push Pull Exercise

You can break your workouts into different days of the week to focus on different muscle groups by using a training split. Better attention to each muscle group and sufficient recuperation time are made possible by this method. The primary kinds of training splits are as follows:

This split divides workouts into three categories:

• Push: Targeting the chest, shoulders, and triceps.
• Pull: Targeting the back and biceps.
• Legs: Targeting the quads, hamstrings, glutes, and calves.

Push Pull Routine for you

The best training split depends on your goals, experience level, and schedule. Here are some guidelines to help you choose:

Here is a doable routine you can follow for better results:

Exercise	How to Do It	Sets & Reps
Push Day
Bench Press	Lie on a bench, press the barbell up	3-4 sets of 6-8 reps
Overhead Shoulder Press	Press barbell/dumbbells overhead	3-4 sets of 8-10 reps
Incline Dumbbell Press	Press dumbbells on an incline bench	3 sets of 8-10 reps
Side Lateral Raises	Raise dumbbells to the sides	3 sets of 12-15 reps
Tricep Dips	Dip body down and push up using triceps	3 sets of 8-10 reps
Tricep Pushdowns	Push down bar/rope on cable machine	3 sets of 10-12 reps
Pull Day
Deadlifts	Lift barbell from ground to hips	3-4 sets of 6-8 reps
Pull-Ups or Lat Pulldowns	Pull body/bar down to chest	3-4 sets of 8-10 reps
Bent Over Rows	Row barbell to waist	3 sets of 8-10 reps
Face Pulls	Pull rope towards face	3 sets of 12-15 reps
Barbell Bicep Curls	Curl barbell to shoulders	3 sets of 10-12 reps
Hammer Curls	Curl dumbbells with neutral grip	3 sets of 10-12 reps
Leg Day
Squats	Squat down and up with barbell on back	3-4 sets of 6-8 reps
Leg Press	Press weight away with legs	3-4 sets of 10-12 reps
Romanian Deadlifts	Lower barbell to mid-shin, keeping legs slightly bent	3 sets of 8-10 reps
Leg Curls	Curl weight towards buttocks	3 sets of 10-12 reps
Calf Raises	Raise heels off ground	4 sets of 12-15 reps
Lunges	Step forward and lower body	3 sets of 10-12 reps per leg

Read Also: How to Build Your Own Workout Routine

Benefits of the Push Pull Routine

1. Balanced Workload: You can lower your risk of overtraining and injury by ensuring a balanced workload by breaking up your exercises into push, pull, and leg days.
2. Frequency: The PPL programme permits twice-weekly training of each muscle group, which is the ideal frequency for muscular growth.
3. Recovery: With PPL, muscle groups get enough rest between sessions, promoting better recovery and growth.

Tips to Get Better at Push Pull Exercises

1. Consistency: Stick to your routine. Consistency is key in seeing results.
2. Progressive Overload: Gradually increase the weight and intensity to keep challenging your muscles.
3. Rest: Ensure you get adequate sleep and rest days to allow your muscles to recover and grow.
4. Nutrition: Pair your workouts with a proper diet. Consider integrating Whey Protein to support muscle recovery and growth.

Using Supplements for Better Routine

Regardless of the training split you select, optimising your outcomes requires appropriate diet and supplementation. The following two MuscleBlaze products can improve your performance and rest:

• MuscleBlaze Whey Protein: Compared to other whey supplements, it delivers faster and greater absorbability and is a complete protein with all nine essential amino acids.
• MuscleBlaze CreAMP Creatine Monohydrate: Creatine Monohydrate just got better! MuscleBlaze CreAMP contains 100% pure creatine monohydrate along with MB CreAbsorb to ensure creatine stability in the body. Unlike regular creatine, CreAMP deteriorates less into creatinine, making it more bioavailable and effective, helping increase protein synthesis, muscle volumization, and even brain function for a more focused performance.

Conclusion

Achieving your fitness objectives requires selecting the appropriate training split. Consistency and a healthy diet are essential whatever of the method you choose—push, pull, legs routine, body component splits, or something else entirely. Never forget to pay attention to your body and modify your programme as necessary. You may achieve the body you want with the correct diet and supplements like CreAMP Creatine Monohydrate and MuscleBlaze Whey Protein.

Happy Lifting!