Push / Pull / Legs

A simple, easy-to-use template that you can use to start tracking your push/pull/legs training.

Exercises and rep ranges included.

(It utilises a double progression scheme over a 4 week cycle)

One of the best ways to set up a workout plan is to identify exercises that work similar muscle groups and put these on the same day. This ensures that we are allowing enough recovery time as we cycle around the different muscle groups on different days.

For example, one of the most effective and most popular training splits for all levels is push / pull / legs.

On our push day you have 2 main movements: the vertical push and the horizontal push movements followed by a number of other exercises that target the chest, shoulders and triceps.

On our pull day we have our 2 primary pull movements: our vertical pull and horizontal pull, followed by a number of other exercises that work the back and biceps.

And on our final lower body day we have our hip hinge movement and leg press movements, followed by some other isolation movements for the lower body.

Simple right?