Push Pull Legs: The Perfect Workout Plan

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In our new blog series, we introduce you to one or the other training plan - from classics to more exotic training plans. Be it the training plan of a well-known fitness model, bodybuilders or an absolute "standard plan", there should certainly be interesting for both beginners and advanced students. The first training plan, which we will introduce to you in more detail, is the so - called "Push - Pull Legs" 3 Split. You can probably call him one of the "most famous" and most popular training plans.

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This can be used by both beginners and advanced, but it should be noted that this does not mean a complete beginner in terms of beginners, but people with at least 2-3 months experience in the gym by professional staff. The push-pull-legs plan will encourage and claim you even more. Although the recovery time for the individual muscle groups is longer, it is also needed. What advantages or disadvantages of the Push Pull Legs plan comes with, and what to look for, that is clarified in this blog post.

Definition - Push Pull Legs

As perhaps one or the other of the name already suspect, this was a 3 split. This training plan could thus be considered, for example, after completing a full body plan or upper body / lower body workout. Basically, the three different days are normally split up as follows:

Push: Chest, Shoulders, Triceps

Pull: Back, Biceps

Legs: Lower Body

The split thus takes place after dirt movements (push), pulling movements (pull) and a leg day. This is ideal in that the muscle groups do not overlap, giving the body perfect conditions for regeneration. The abdominal training can be added as desired. Although the six-pack is heavily loaded by a few basic exercises, an extra unit can certainly not hurt, for example, on pull or leg days.

Muscle Building with Push Pull Legs

Training Intensity and Training Frequency

Whether you apply this plan for the whole week or perform consecutive, three days of training followed by a rest day depends, among other things, on the experience in the gym. The tendency is for someone with more experience to exercise more often because the body is more resilient and can regenerate faster. However, this can not be all-in-all, as there are some gym attendees who, for years, unfortunately have to wait for the hoped-for success due to an inappropriate plan for training. The frequency should therefore be adjusted at its own discretion, suggestions would be, for example, the following:

Push - Pull - Legs - Break - Push - Pull - Legs - Break - Push  - …

Push - Break - Pull - Break - Legs - Pause - Push - Break - …

Push - Pull - Break - Legs - Break - Push - Pull - Break - Legs - Break - Push - …

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What is also missing in any training plan is enough variety in terms of exercises. Although basic exercises such as bench presses, squats or pull-ups are rarely "missing", the complementary exercises should not miss different variations. Here we show you a pattern-training-plan for a classic 3-split after push-pull legs, plus some alternatives that can be included in the training. The weight should be adjusted at its discretion. You should not take too heavy weight, but in no case too little! The training must be exhausting, otherwise it will have no effect. Here is the note: Before each workout should be properly warmed up to prevent injury. Especially the rotators are to be mentioned here. Warm up your body sufficiently, he will thank you!

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Pattern Training Plan For Push, Pull and Legs 3 day Split


Bench press 4 sets of 6-12 repetitions each

(Dumbbell or barbell)

Incline bench press 3-4 sets of 6-12 reps each

(Dumbbell or barbell)

Flys 3-4 sets of 8-12 reps each

Dips 2-3 sets for "pumping out"

Alternative exercises chest: push-ups, covers, various exercises on the cable, "pumping out" on machine


Shoulder press 3-4 sets of 6-10 reps eac

(Dumbbell or barbell)

Leaping 3-4 sets of 6-10 repetitions each

Butterfly Reverse 3-4 sets of 8-12 reps each


Triceps on cable 4 sets of 8-12 reps each

Alternative exercises Triceps: French press, tight bench press, tight push-ups


Pull ups 3-4 sets each until just before "failure"

Row 4 sets of 8-12 reps each

Latzug 4 sets of 8-12 reps each

Alternative exercises Back: deadlift (technique!)


Biceps Curls 4 sets of 6-10 reps each

Barbell curls 3 sets of 4-8 repetitions each


Squats 4 sets of 8-12 reps each

Leg Press 4 sets of 8-12 reps each

Hamstrings / Stirrups 3-4 sets of 5-8 reps each

(choose one)

Calves 5-6 sets of 6-10 reps each

Alternative exercises Legs: Dumbbell lunges or barbell

Supplement your abdomen according to your needs and motivation

Conclusion on sharing push, pull and legs

This training concept offers both advanced and "relative" beginners an ideal concept for building muscle as well as possible. If you follow the plan strictly and continuously, this training plan is almost a guarantor to get closer to its goal, the dream body. Through the 3 split split push, pull and legs, the muscles can be trained much more targeted and thus new stimuli are set. The one or the other, this brings back the fun in training, because it is varied and quite exhausting.

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We hope you enjoyed this post. If you have questions or suggestions, please leave us a comment. We look forward to you.

Your American Supps Team

Comments (1)
Total entries: 1

Anonym, 16.06.17 08:20

Für mich ist Push Pull Beine bis jetzt der beste Trainingsplan gewesen wo ich am meisten aufgebaut habe