The Push Pull Legs Routine: Build Muscle Fast
The push pull legs routine, one of the most popular and researched routines among strength training professionals, and a fantastic way to achieve your desired results quickly and efficiently in the gym. In this article, I’ll provide you with sample workouts to try.
I’ll also discuss everything you need to know about the routine in extensive detail. I’ve been using the push pull legs routine for a number of years now, and I can confidently say that it’s been the most success-inducing routine that I’ve tried. I can say without a doubt that it’s been the most successful routine in providing me with the results and muscle growth that I’ve been looking for.
Push Pull Legs - Workout Program
I’ve been using a push pull legs routine for years now. Over the course of my gym journey, I’ve critiqued and updated my workouts to ensure that I continue to build muscle.
These workouts rely heavily on progressive overload (consistent increases to the weight being lifted or the number of reps being performed). For example, just yesterday I did an incline barbell bench press during my push workout. I did 4 sets: 1 warm-up set (just lifting the bar), 2 working sets (80kg for 8 reps), and 1 top set (85kg for 6 reps). To progressively overload this lift, I’ll aim to do 85kg for 8 reps in the top set during my next push workout. This is a gradual process that requires a lot of patience, however, it's the best way to build muscle efficiently.
Another important concept to understand is RPE (rate of perceived exertion), it’s quite simple. 1 - 4 RPE is light activity, 5 - 8 RPE is moderate to vigorous activity, 9 - 10 RPE is highly vigorous activity. There isn’t a direct way that allows you to measure RPE, which is why it’s completely fine to go off your own judgement. To efficiently build muscle, you should be consistently working in and around the 7 - 10 RPE range. You’ll see more about this in the list below.
Here are the exact workouts that I’ve been using in the gym for around 4 months now. I’ll write down the weights that I’m currently lifting, however, you’ll need to adjust this depending on your current level of strength.
Push
Incline Barbell Bench Press:
Set 1: Warm-up: 12 - 15 reps of a lighter weight - 20kg
Rest 2 min
Set 2: Working Set: 8 reps at 7-8 RPE (only 2 or 3 reps from failure) - 80kg
Rest 2 min
Set 3: Working Set: 8 reps at 7-8 RPE (only 2 or 3 reps from failure) - 80kg
Rest 2 min
Set 4: Top Set: 6 reps at 9-10 RPE (close to failure, 1 rep from it) - 85kg
Rest 2 min
Tricep Skull Crusher (I used an EZ Bar for this one):
Set 1: Warm-up: 12 - 15 reps of a lighter weight - 20kg
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (only 2 or 3 reps from failure) - 35kg
Rest 2 min
Set 3: Top Set: Max reps at 9-10 RPE (close to failure, 1 rep from it) - 35kg
Rest 2 min
Dumbbell Lateral Raises:
Set 1: Warm-up: 12 - 15 reps of a lighter weight - 10kg DBS
Rest 2 min
Set 2: Working Set: Max reps at 9-10 RPE (failure) - 12.5kg DBS
Rest 2 min
Set 3: Working Set: Max reps at 9-10 RPE (failure) - 12.5kg DBS
Rest 2 min
Dumbbell Bench Press:
Set 1: Working Set: 10 reps at 7-8 RPE (only 2 or 3 reps from failure) - 27.5kg DBS
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (only 2 or 3 reps from failure) - 27.5kg DBS
Rest 2 min
Set 3: Top Set: Max reps at 9-10 RPE (failure) - 30kg DBS
Rest 2 min
Tricep Pushdown (weights measured in lbs due to the machines at my gym):
Set 1: Working Set: 10 reps at 7-8 RPE (only 2 or 3 reps from failure) - 65lbs
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (only 2 or 3 reps from failure) - 65lbs
Rest 2 min
Set 3: Working Set: 8 reps at 7 - 8 RPE (only 2 or 3 reps from failure) - 65lbs
NO REST
Set 4: Drop Set: Max reps at 9-10 RPE (failure) - 35lbs
Rest 2 min
Overhead Machine Press:
Set 1: Working Set: 8 reps at 8-9 RPE (1 or 2 reps from failure) - 48kg
Rest 2 min
Set 2: Working Set: 8 reps at 8-9 RPE (1 or 2 reps from failure) - 48kg
Rest 2 min
Set 3: Top Set: Max reps at 9-10 RPE (failure) - 50.5kg
Rest 2 min
Chest Fly (Pec Deck):
Set 1: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 84kg
Rest 2 min
Set 2: Working Set: Max reps at 9-10 RPE (failure) - 86.5kg
Rest 2 min
Set 2 Working Set: Max reps at 9-10 RPE (failure) - 86.5kg
And that’s my push workout! Now go home and eat heaps of protein!
Pull
Pull Ups (Bodyweight):
Set 1: Working Set: 10 reps at 8-9 RPE
Rest 2 min
Set 2: Working Set: 10 reps at 8-9 RPE
Rest 2 min
Set 3: Working Set: 10 reps at 9-10 RPE
Rest 2 min
Set 4: Working Set: 10 reps at 9-10 RPE
Rest 2 min
For the last 2 sets, I’m not quite reaching 10 reps, I’m only getting to 8 or 9. This is a great example of progressive overload, every pull workout I’m increasing the number of reps I’m doing during those last couple of sets by 1 or 2, working towards being able to get 10 reps done for all 4 sets of pull-ups
Incline Dumbbell Curls:
Set 1: Warm-up: 12 reps of a lighter weight - 10kg DBS
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 15kg DBS
Rest 2 min
Set 3: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 15kg DBS
Rest 2 min
Set 4: Working Set: Max reps at 9-10 RPE (failure) - 15kg DBS
Rest 2 min
Lat Pulldown (currently doing single arm, however I sometimes to wide grip pulldowns)
Set 1: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 33kg
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 33kg
Rest 2 min
Set 3 Working Set: Max reps at 9-10 RPE (failure) 33kg
Rest 2 min
Face Pull (weights measured in lbs due to the machines at my gym):
Set 1: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 65lbs
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 65lbs
Rest 2 min
Set 3: Top Set: 8 reps at 9-10 RPE (failure) - 70lbs
Rest 2 min
Rope Hammer Curls (also in lbs):
Set 1: Working Set: 10 reps at 7-8 RPE (2 or 3 set from failure) - 60lbs
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (2 or 3 set from failure) - 60lbs
Rest 2 min
Set 3: Top Set: Max reps at 9-10 RPE (failure) - 65lbs
Rest 2 min
Cable Row:
Set 1: Working Set: 12 reps at 7-8 RPE (2 or 3 reps from failure) - 58kg
Rest 2 min
Set 2: Working Set: 12 reps at 7-8 RPE (2 or 3 reps from failure) - 58kg
Rest 2 min
Set 3: Top Set: Max reps at 9-10 RPE (failure) - 60.5kg
Rest 2 min
Preacher Curl (EZ Bar):
Set 1: Working Set: 8 reps at 8-9 RPE (close to failure) - 20kg
Rest 2 min
Set 2: Working Set: Max reps at 9-10 RPE (failure) - 22.5kg
Rest 2 min
Set 3: Working Set: Max reps at 9-10 RPE (failure) - 22.5kg
And that’s my pull workout - you know what to do, go home and get some protein down ya
Legs
Squats:
Set 1: Warm-up: 12 reps of the bar - 20kg
Rest 2 min
Set 2: Working Set: 8 reps at 7-8 RPE (2 or 3 reps from failure) - 100kg
Rest 2 min
Set 3: Working Set: 8 reps at 7-8 RPE (2 or 3 reps from failure) - 100kg
Rest 2 min
Set 4: Top Set: 6 reps at 9-10 RPE (close to failure) - 105kg
Rest 2 min
Set 5: Back-off set: 12 reps at 6-7 RPE (easy to lift but supremely painful) - 60kg
Rest 2 min
Leg Extension:
Set 1: Working Set: 12 reps at 7-8 RPE (2 or 3 reps from failure) - 68kg
Rest 2 min
Set 2: Working Set: 12 reps at 7-8 RPE (2 or 3 reps from failure) - 68kg
Rest 2 min
Set 3: Working Set: 8 reps at 7-8 RPE (2 or 3 reps from failure) - 68kg
Rest 2 min
Set 4: Drop Set: Max reps at 9-10 RPE (failure) - 43kg
Rest 2 min
Leg Press:
Set 1: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 140kg
Rest 2 min
Set 2: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 140kg
Rest 2 min
Set 3: Working Set: 10 reps at 7-8 RPE (2 or 3 reps from failure) - 140kg
Rest 2 min
Set 4: Top Set: 8 reps at 9-10 RPE (failure) - 147kg
Rest 2 min
Leg Curl:
Set 1: Working Set: 12 reps at 7-8 RPE (2 or 3 reps from failure) - 68kg
Rest 2 min
Set 2: Working Set: 12 reps at 7-8 RPE (2 or 3 reps from failure) - 68kg
Rest 2 min
Set 3: Working Set: 8 reps at 7-8 RPE (2 or 3 reps from failure) - 68kg
Rest 2 min
Set 4: Drop Set: Max reps at 9-10 RPE (failure) - 43kg
Rest 2 min
Calf Raises (I do these with dumbbells in my hands on an elevated step)
Set 1: Working Set: 15 reps at 7-8 RPE (2 or 3 reps from failure) - 20kg DBS
Rest 2 min
Set 2: Working Set: 15 reps at 7-8 RPE (2 or 3 reps from failure) - 20kg DBS
Rest 2 min
Set 3: Working Set Max reps at 9-10 RPE (failure) - 20kg DBS
That’s the end of my leg workout, thankfully.
How is a Push Pull Legs Routine Structured?
The push pull legs routine operates on the basis of three different workouts to build muscle. Can you guess what they are? If you said push, pull, and legs, then you’d be right. Nice job. Let’s go through what each one entails.
Push: The main three muscle groups that are trained during the push workout are the chest (pectoral and serratus muscles), the shoulders (front, and side deltoids) and the triceps (mainly consisting of the long head and lateral head).
The Push workout, unsurprisingly, mainly consists of pushing movements. Think of it simply as pushing the weights away from you. Common push exercises include the bench press, overhead press, lateral raise, and tricep pushdown.
Pull: The main two muscle groups trained during the pull workout are the back (which includes a number of muscles, primarily the traps, lats, and rhomboids) and the biceps (consisting of the long head, short head, and brachialis). The rear deltoids of your shoulder are also exercised on some pull movements.
Opposite to the push workout, the pull workout consists of pulling movements, bring the weights towards your body. A good pull workout generally includes a number of rows, which can be performed with dumbbells, barbells, or cable machines. Lat pulldowns are also essential, as well as a variety of bicep curls like the incline dumbbell curl, barbell curl, or preacher curl.
Legs: Ah the good old legs workout. Everyone’s favourite. The best leg workouts are kept simple, exercising the quads, hamstrings, calves, and glutes. Many weightlifters enjoy splitting their leg workouts, having one focusing on the quads and calves, and the other on the hamstrings and glutes.
Leg exercises include the squat, leg extension, leg curl, calf raise, leg press, and lunge. It’s good to implement a variety of different leg exercises into your workouts to see which movements are the most engaging for you.
What makes this routine so good?
Simple and Versatile
The biggest upside of the push pull legs routine is its simplicity and versatility. It divides movements into workouts which exercise muscle groups that work together, hence the name of the program. Another benefit of this versatility is the lenience it allows in regard to the exercises you can perform. I personally enjoy switching up the exercises I perform in each workout every six weeks (for example, I can substitute a bent over row for a single arm pulldown if I’m struggling with lower back soreness).
Frequency
The push pull legs routine typically involves training each major muscle group twice per week. This higher frequency is optimal for building muscle and strength development. Since the workload is distributed across different muscle groups on different days, it allows for adequate recovery for each specific muscle group.
Highly Adaptable
Workouts are also highly adaptable to different training goals, whether it's hypertrophy (building muscle through endurance training with high rep sets), strength (lifting heavier weights), or a combination of both. By adjusting volume, intensity, and exercise selection, individuals can tailor the program to meet their specific needs.
Limitations of a Push Pull Legs Routine
To be completely honest, there are very few drawbacks involved with the push pull legs routine. Here are the main things that weightlifters suggest are limitations:
Time Consuming
The push pull legs routine is criticised as being time consuming, which is due to the fact that a large number of exercises need to be performed for all of your “pushing” and “pulling” muscles to be adequately worked. I’m now entering my last year of high school, which demands long study hours and lots of extra work. I do find that my schedule is busy and tight, however for me, the gym is a great way to let off steam, so I don’t have a problem going later in the evening to get my lift in.
Doesn’t Exercise the entire Kinetic Chain
The kinetic chain is a concept suggesting that all parts of the body (muscles, joints, and bones) all function together to perform movements as a system of chain links. To simplify, it essentially just means that a variety of body features are linked and engaged when lifting. The push pull legs routine directs focus towards isolating muscle groups to maximise growth, hence the criticism that it doesn’t utilise the entire kinetic chain.
How to Approach a Push Pull Legs Routine
A good push pull legs routine demands 5 - 6 workouts per week, with each workout generally including 6 - 8 exercises. Here’s how I structure my week and its workouts to ensure I can build muscle efficiently while recovering adequately. Yes, I only train legs once a week. I apologise.
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest
Friday: Push
Saturday: Pull
Sunday: Rest
Workout Structure
Push:
3 chest exercises
2 shoulder exercises
2 tricep exercises
Pull:
4 back exercises (1 rear delt focused)
3 bicep exercises
Legs (note that I only do this workout once a week, whereas I do push and pull twice):
1 quad exercise
1 hamstring exercise
1 calf exercise
2 compound exercises that exercise the quads, hamstrings, and glutes
Squats and neutrally-footed leg presses exercise the quads, hamstrings, and glutes simultaneously. These are known as compound movements, which are greatly beneficial as they exercise multiple muscles through just one exercise.
Rep Ranges
Rep ranges are an important aspect of weight training. In most bodybuilding splits, hypertrophy is the main priority. This will also be noticeable in the program I’ll provide. Here’s a lowdown on how they work:
4 - 6 reps are optimal for increasing strength and power
8 - 12 reps are optimal for muscle hypertrophy (building muscle)
12 - 20 reps are optimal for endurance and muscular stamina
It’s best to do 3 or 4 sets of these. In the program I provide, sets and rep ranges will be represented as 4x8, which means 4 sets of 8 reps.
To Conclude:
The push pull legs workout routine is a fantastic option for lifters of any level. It allows you to efficiently build muscle through the process of progressive overload, training multiple muscle groups on a nightly basis. Hopefully the detailed workouts provided motivate you to start using this workout routine. I was apprehensive before trying the new routine out, but I promise you it was the best decision I’ve made in my gym journey so far. Thanks for reading this article, and best of luck in your future fitness endeavours!