A push pull legs routine is a popular workout split that targets the upper body pushing muscles, upper body pulling muscles, and legs. This routine is particularly effective for intermediate and advanced trainees looking to build muscle. There are various versions of the push pull legs split, ranging from 3-6 workouts per week.
pros and cons
pros
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effective for building muscle: The push pull legs split keeps related muscle groups together in the same workout, which minimizes the potential for overtraining and overlap issues.
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high training frequency: Each body part is trained 3-4 times per week, which is beneficial for most people's muscle building goals.
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stable schedule: The rotating nature of the split ensures consistent training days and rest days from week to week, making it more convenient for a lot of people.
cons
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convenient for some people: The rotating nature of the split may not be suitable for everyone with unpredictable schedules.
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recovery intensive: Five workouts per week, with 3 happening on consecutive days, can be more recovery intensive than 3-4 workouts per week, which is typically suitable for most people.
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schedule variability: The schedule can vary week to week, making it difficult for some people to pencil the workouts into their crowded schedules.
sample workout routine
Here is a sample push pull legs workout routine that you can use as a reference:
push workout
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bench press: 3×6-8
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shoulder press: 3×8-10
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incline dumbbell flyes: 3×10-15
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triceps pushdowns: 3×10-15
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core: 10 minutes of whatever you want
pull workout
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rows: 3×6-8
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pull-ups or lat pull-downs: 3×8-10
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face pulls: 3×10-15
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barbell shrugs: 3×8-10
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dumbbell curls: 3×10-15
legs workout
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squats: 3×6-8
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romanian deadlifts: 3×6-8
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leg press: 3×8-10
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leg curls: 3×8-10
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standing calf raises: 3×6-8
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seated calf raises: 2×10-15
Remember to warm up before each workout with light cardio and dynamic stretching to prevent injury and improve flexibility.
##Overall, the push pull legs routine for women is a effective and versatile workout split that can help build muscle and strength. However, it's important to consider your personal schedule, recovery abilities, and fitness goals when choosing a routine. By incorporating the push pull legs split into a well-rounded muscle building diet plan and ensuring proper execution of the workouts, you can achieve your goals and see significant improvements in your overall fitness.
