There are endless options to choose from when it comes to creating your weekly workout split- which can be SO overwhelming! While I strongly believe there is no 1 universal workout plan that is going to give the best results to every single person, I do think there are ways we can workout more effectively to see the best results.
Listen to my podcast episode where I chat through setting up a workout split that is right for your specific body type HERE! (Or if you don’t have a Spotify account, click HERE to listen on Stitcher, Apple Podcasts, or Google Play)
One workout plans that you may have heard of before is the “Push/Pull/Legs” or just the “Push/Pull” split.
When lifting weights, we are either pushing or pulling our muscles. Think about it- when you’re doing a bicep curl you are pulling that weight towards your body. When you’re doing a seated leg press, you are pushing that weight away from your body. The premise of push/pull is to separate and/or alternate push muscles from pull muscles to get a more effective workout.
Let’s break down which muscles do what:
- Upper Body: Chest, Shoulders, Triceps
- Lower Body: Quads, Calves
- Upper Body: Back, Biceps
- Lower Body: Hamstrings, Glutes
Traditional Split- Push/Pull/Legs
This setup is super straightforward and looks like this:
- Monday: Upper Body Push Exercises
- Tuesday: Upper Body Pull Exercises
- Wednesday: Legs
- Thursday: Upper Body Push Exercises
- Friday: Upper Body Pull Exercises
- Saturday: Legs
- Sunday: Rest
*Cardio and core exercises thrown in any day that works best for you.
The purpose of setting up weekly workouts with this formula is to strategically hit each major muscle group two times, while allowing adequate rest in between sessions for those muscles to recover before you target them again.
The reason I don’t currently implement this split is because I like to take 2 full rest days each week. Sometimes 3 if I’m feeling crazy. 6 tough workouts a week is too mentally and physically draining for me.
So, here’s what I like to do instead:
I either complete full body push and full body pull days (along with HIIT sessions and core circuits sprinkled in throughout the week), OR I separate my weight training days by upper and lower body, and I superset (or triset) push and pull exercises within the same workout (again, along with HIIT sessions and core circuits sprinkled in throughout the week). Here’s an example of what that looks like for an upper body day:
Basic Upper Body Weight Training- Push + Pull (Super Sets, 4×10)
Super Set 1:
- Chest Press (Push)
- Bent Over Rows (Pull)
Super Set 2:
- Tricep Extensions (Push)
- Bicep Curls (Pull)
Super Set 3:
- Shoulder Raises (Push)
- Lat Pull Downs (Pull)
Remember- don’t stress out too much about hitting specific weekly workout split formulas. It’s important to do workouts that actually motivate you to get to the gym, so if this doesn’t do that for you, skip it gf!
BUT if you are inspired to try out this new format, I think you’ll love it. It allows you to have some variety in your week and get more bang for your buck in the gym!
Are you going to try this out? Comment your thoughts below!
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