The Very Best 3 Day Exercise Routine – Push, Pull, Legs

 

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Using the push pull legs training split over 3 days allows you to target every single muscle group without interrupting your day to day routine. Due to so many recovery days, it’s near impossible to overtrain and outstrip your bodies capabilities of recovering. The Gainz Alliance 3 Day Workout Routine Push, Pull, Legs Whether you’re a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time! For a beginner, there is no need for more than three sessions a week. The push/pull/legs workout routine is a very popular one and is used by both powerlifters and bodybuilders because it delivers great muscle building results.One of the reasons the push/pull/legs workout works so well is the fact that you give your body a chance to recover between workouts and also there is a.

Push/Pull/Legs Split (PPL): 3-6 Day Workout Routine. There are very few workout splits that are perfectly designed in terms of effectiveness, balance, frequency, and scheduling options. Full body and upper/lower would be two good examples of this. The push/pull/legs split would definitely be another. Push Pull Legs Routine: The Push Workout.

Exercise 1: Incline Barbell Bench Press. The first exercise we’re going to cover in a typical push workout for mass is the incline barbell bench Exercise 2: Standing Dumbbell Shoulder Press. Exercise 3: Paused Flat Dumbbell Press. The opposite is true for increasing frequency, as this happens, the volume has to be decreased) For example, the Push Pull Legs can be done every 3 (to train every bodypart once every 7 days) or by juggling them around by doubling them up on a 4 day rotation (training them once every 5 days): Day.

3 Days A. Push Pull Legs 3 Day Split The 3 day workout split is your basic push pull legs program. If you only have 3 days per week to train this is probably your best option out of any workout. If you’re looking to get bigger and stronger from only a few days per week this is your best optio. Basic 3-Day Push Pull Legs Workout.

Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. You may want to start with this if you’re new to the concept, or new to working out in general. Training Split for 3-Day Routine. Below is a standard, basic push, pull, legs workout routine.

Another leg day could be more metabolically stress based – higher rep, lighter work. Metabolic stress based leg days are also great for throwing up. 2 – You can emphasize muscle groups and weak areas. Combined with the right frequency, the push-pull-legs split is ideal for prioritizing a muscle group while putting the.

The push/pull/legs split is ideal for both the intermediate and advanced trainee. More specifically though, if you are just starting out or have not had much in the way of results from your efforts so far, you’ll almost certainly do best with a full body workout routine, training three days per week.

List of related literature:

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

In that case, you can pair pecs and lats on day 1, quads and glutes on day 2, delts and arms on day 3, and hams and glutes on day 4, as in Example 1 below.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Push—pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps).

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

For example, arms, shoulders, and abdominal muscles are exercised on day 1; legs on day 2; chest and back on day 3; and day 4 is a rest day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Here’s what your week might look like if you were to do the five-day routine plus two cardio workouts: Monday: Push Tuesday: Pull and Calves Wednesday: Upper Body and Core Thursday: Legs and Cardio Friday: Upper Body and Core Saturday: Cardio

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The first choice is one exercise for each body part to train the whole body in one day.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

To accomplish this, you can use exercises that train multiple muscles at the same time such as squats (gluteals, quadriceps, and hamstrings) or push-ups (chest and triceps).

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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18 comments

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  • Today I am trying the first workout day. I hope I will continue and write my progress, anyone else has tried this out? how is the progress going.
    Just about to finish my second week Push workout.
    Update:
    I’m at day 9 about to finish first half of push: made a new split to shorten the workouts and increse the volume.
    Monday: 1/2 (Push)

    Tuesday: 1/2 (Pull)

    Wednesday: 1/2 (Legs)

    Thursday: Rest

    Friday: 1/2 (Push)

    Saturday: 1/2 (Pull)

    Sunday 1/2 (Legs)
    Because of a surgery I sadly can’t do leg day but I will find alternitives.

  • Love the “realistic” workout videos. Seeing videos with two normal, grounded guys like you has really helped break down my preconceptions of lifting being reserved for douchey bros who go around talking about how “alpha” they are and chugging a gallon of creatine a day. You guys actually seem like people I could be friends with out of the gym, just a lot more buff!

  • I workout on average 3 days a week because of lack of time, and I was wondering if I have to work out back and chest on the same day, or whether I should do back one day and chest another day?

  • Monday Back and Biceps
    Wednesday Chest and Tri
    Friday Legs and barbell Shoulder pressing

    Is it cool to do shoulders on leg day? I don’t have a lot of time

  • I do monday: back and rear delts
    Tuesday: chest and front and side delts
    Wednesday off
    Thursday: legs
    Friday:arms
    And Saturday and Sunday off again

  • PPL Homeworkout

    Pull:

    0:55 Pull ups 3 sets/8-12 reps

    1:42 Biceps Curls 3 sets/8-12 reps

    2:26 Towel Rows 4 sets/20 reps

    3:20 Bent over rows 4 sets/15-20 reps

    3:51 Lat pull downs 4 sets/8-12 reps

    4:21 Single Arm BOR 4 sets/12-15 reps

    5:22 Rear dealt flyes 4 sets/20-30 reps

    6:02 Prone Cobras 3 sets/8-12 reps

    6:38 Biceps Curls v2 4 sets/20-30 reps

    Push:

    7:18 Pike push ups 4 sets/5-8 reps

    7:38 Military Press 4 sets/8-12 reps

    8:01 Push ups 4 sets/20-30 reps

    8:26 Dips 3 sets/8-12 reps

    8:42 EPA Push ups 4 sets/8-12 reps

    9:24 PP Push ups 4 sets/5-8 reps

    9:49 TB Press up 4 sets/8-12 reps

    10:26 Tricep Kick Backs 4 sets/ 20-30 reps

    10:46 Tricep Extensions 4 sets/20-30 reps

    11:12 Pec flyes 4 sets/20-30 reps

    Legs:

    12:07 Wide Squats 4 sets/20-30 reps

    12:27 Squats v2 4 sets/12-15 reps

    13:01 Bul. Split Squats 4 sets/8-12 reps

    13:38 Jump Squats 3 sets/8-12 reps

    13:55 Backpack RDLS 4 sets/8-12 reps

    14:12 Single leg hip Thrust 4 sets/8-12 reps

    14:55 Nordic Negatives 4 sets/5-8 reps

    15:55 Fast Feet 4 sets/ 20 seconds

    16:05 Lunge PKD RDL 3 sets/5-8 reps

  • buff dudes you’re my biggest inspiration! I’m a 16 yr old girl high school student and I watch all your videos which help out a lot. Getting all them gainz because of u guys:)

  • Ill start doing this workout because i can only go to the gym 3 days a week, should i change the routine after certain quantity of months or something?

  • i know you asked brandon, but i hope you don’t mind. i wouldn’t exactly lay off the weights, just incorporate more cardio like running, karate, jumping jacks, burpees, swimming anything that gets your heart pumping and makes you sweat. in my personal weight loss journey, i combined cardio, strenght training (weightss/body weight) and stretches (yoga) and i lost weight quick and at the same time built muscle which helped me loss more fat even faster. hope this helps and good luck!

  • I have a question, as time progresses is it safe to up how many times you lift a day? Because I’ve been working out hardcore for 2 weeks now and am already gaining muscle, I actually started the year of 2010 when I helped lift 800 lb natural gas pipe in my welding class, but that sparked it. The only thing I was wondering was if it’s safe to increase the times lifting, morning, afternoon, and early evening

  • Hi.

    I have the first day full body, 1 day rest.
    Second day chest, shoulders triceps.
    Third day back, shoulders, biceps.
    Fourth day legs.

    Do you think this is effective?

  • If you work out two major muscle groups on the same day or two days in a row, you don’t have enough energy for the second group so those muscles will grow slower or not at all.
    You’re a beginner and just started out that’s different so do a full body routine for a couple of months so you learn the proper form, but after that you split your training.

  • I’ve bee doing my workout randomly trying to find a good routine for muscle groups not exercises so I think i’ll do this:) cheers

  • Hey Brandon, what do you think about reverse pyramid training? For my first working set of an exercise I will perform 4-8 reps, for my second set 8-10, and third and/or fourth set 10-12. I do this for most lifts except for exercises like reverse delt flys, lateral raises, and so on where I will perform higher reps, between 8-15. 

  • So if I do Monday Push, Tuesday Pull, Wednesday Legs, Thursday Rest, Friday Push, Saturday Pull, Sunday Legs, do I have to rest on that next Monday, or can I just repeat the cycle?

  • Hey, you should get discord! You can create a Community Server. If interested, google “Discord”. My name and tag is: ” @Lewis Finch#6226 “. I can help you make it.

  • additionally, i didn’t stop eating carbs, rather, i ate more fruits, vegetables and fats (olive oil) and ate less bread, pasta and breakfast cereal. to replace the craving for bread and croutons, i ate root vegetables (starchy veg) instead, such as sweet potatoes, yams, casava, etc. i increase my intake of water, liimited juice to homemade lemonade/limeade, orange/grapefruit juice, cranberry and apple juice, with occasional teas, milk and smoothies/shakes and alcohol. blessings and much success!

  • Makes perfect sense to me. Basically u cant workout your chest without using your triceps or vice versa. So boom 2 birds one stone. Good vid ty!