Push, Pull, Legs For Mass

If your number 1 priority is to gain muscle, give this a try!
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This type of split could be done once a week or repeated again in the same week. If you’re going to repeat it, take one day off after each leg day.
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It would look something like this:
Monday: Pull
Tuesday: Push
Wednesday:Legs
Thursday: Off
Friday: Pull
Saturday: Push
Sunday: Legs
Monday: Off
Repeat cycle 
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This would work well for people with over a year of experience in the gym.
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Or you could simple do it like this:
Monday: Pull
Wednesday: Push
Friday: Legs
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This would work well for beginners or people with less than 1 year in the gym.
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Try to add weight to each movement every week 🏋️‍♂️
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Abs and cardio are up to you 🤙 I would do them at the end of the pull day personally.


2 comments

  • Zoe- I can’t directly reply to your comment but thanks for posting! I would agree with you that the leg day in particular is very long and is designed if you only have one day a week to train legs (up to two times if you absolutely need to). Since making this graphic I have revised my thoughts a bit regarding volume per workout. While I think this style of plan could still work for people and why I leave it up, my current thoughts on the topic have changed. Instead, I would advise two leg days a week for most people with 8-12 total sets per leg day. One day would be more quad/calf focused and the other would be more glute/hamstring focused. This way, like you mention, the possibility of junk volume is lowered, but you should still be able to get in enough sets per week to grow. Hope that helps and let me know if I can clarify anything!

    Sam
  • This is a great deal of volume in each workout, how do we find the time lol. For example that leg day is what, 34 sets? Sounds like a lot of time in the gym, sessions longer than an hour and potentially a lot of wasted sets

    Zoe

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