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Pushing, Pulling, and Lower Limb Training
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Table of Contents 11
Pushing, pulling, and lower limb training is a variant of split-leg training, which involves connecting muscle groups together. This means that each workout session involves the same motor units, thus providing a completely different stimulus than the classic split training. In addition, frequent training of each body part promotes strength building, and with adequate calorie intake also muscle mass. Whether this type of training is suitable for everyone and when to apply it, therefore, remains a question.
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Who is the Push-Pull-Legs training system suitable for?
Push-Pull-Legs is an exercise system grouping muscles according to their biomechanical functions, enabling optimal motor unit recruitment during a specific workout session to foster favorable hormonal response and strength adaptations. In this system, the training routine is split into three main workouts: pushing exercises (Push), pulling movements (Pull), and lower body training (Legs). This division guarantees balanced muscle development and comprehensive recovery.
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Push Training – Mechanics of Pushing Movements
Push workouts concentrate on all movement patterns that push weight away from the torso. The primary muscle groups engaged include the chest muscles (pectoralis major and minor), anterior and lateral heads of the deltoids, and the triceps brachii. Selecting multi-joint compound exercises, such as the barbell bench press or overhead military press, allows for maximum recruitment of fast-twitch muscle fibers.
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Pull Training – Mechanics of Pulling Movements
Pull workouts encompass all exercises where load is pulled toward the body. Key muscle groups worked during this session include the back musculature (latissimus dorsi, trapezius, rhomboids, erector spinae), posterior deltoids, and biceps brachii. Core exercises include deadlifts, pull-ups, and bent-over barbell rows.
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Extremities - a training system for strength sports enthusiasts
Extremities - a training system with a division into back and front ribbons, is a fantastic solution for individuals interested in strength sports who have just started their journey with the sport, as well as those with an intermediate and advanced skill level. A key aspect of this system is the selection of exercises (number, difficulty level) and the determination of appropriate training parameters, such as repetition range, pace, TUT, or rest time between sets. The frequency of workouts per week is also important. Individuals with a longer training history and faster recovery can train 5-6 times a week, resulting in training each muscle every 2-3 days, not every 7 days.
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Advantage of push pull legs training over conventional split
The main advantage of push pull legs training over a conventional split is the more frequent exercise of a specific muscle group. In the case of a traditional split, one muscle group training is conducted once a week, requiring 24–48 hours of recovery. However, with the push pull legs system, the weekly cycle can be restarted every 2–3 days after training a particular muscle group. Furthermore, push pull legs training can be based on comprehensive exercises, resulting in a greater hormonal surge than with a traditional split, where it is challenging to perform the entire training of one muscle group on multi-joint exercises. Another advantage of this system over a traditional split is the focus on muscle groups responsible for the same or similar functions, leading to better adaptation of the body.
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Does the push-pull-legs training method truly serve to increase strength, muscle mass, or fat reduction?
This training method is so universal that it can be an excellent option for building strength, muscle mass, or fat reduction. It all depends on the correct selection of training parameters. If based on the principles of circuit training, the push-pull-legs method will become an outstanding tool for reduction. Moreover, one can burn a large number of calories during a single training session, which is another advantage of this method for individuals wanting to lose weight. As for the usefulness of this method in building strength and muscle mass, the increased training frequency of individual muscle groups will significantly improve the protein metabolism in the body, which will accelerate muscle growth.
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General rules for separating training into push, pull, and leg training
The training program should be divided into three phases: push, pull, and leg training. Each training session begins with the largest muscle group and the most complex exercise, gradually moving on to the remaining accessory exercises. At least 3 days of rest should be taken between the same training phase. Below is an example of the training schedule during the week: Monday: push, Tuesday: pull, Wednesday: leg training, Thursday: rest day, Friday: push, Saturday: pull, Sunday: leg training. It is also possible to take a 2-day break, in which case the program is performed twice in 8 days and not 7.
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An exemplary schema of a training plan
In a schema for a training plan, it is worth considering changing the order of training sessions so that the leg muscle exercises are carried out after the weekend when the exercising individual has the most strength.
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Lower extremities
1. High Bar Back Squats: 5 × 6; 2. Barbell Hip Thrust: 4 × 12; 3. Bulgarian Split Squats with Dumbbells: 4 × 10; 4. Good Mornings with Barbell: 4 × 12; 5. Lying Leg Curls on Machine: 3 × 12; 6. Standing Calf Raises: 3 × 20; 7. Plank: 5 × 60 seconds.
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Sample Push Workout Routine
1. Flat Barbell Bench Press: 5 × 6; 2. Standing Overhead Military Press: 5 × 8; 3. Dips on Parallel Bars: 4 × 8; 4. Incline Dumbbell Bench Press: 4 × 10; 5. Lying Dumbbell French Press: 3 × 12.
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Sample Pull Workout Routine
1. Classic Deadlift: 5 × 6; 2. Overhand Pull-Ups: 5 × 6–8; 3. Bent-Over Barbell Rows: 5 × 8; 4. One-Arm Dumbbell Row: 4 × 12; 5. Standing Barbell Bicep Curls: 3 × 12; 6. Cable Face Pulls: 3 × 12. The Push-Pull-Legs split merges the benefits of FBW and traditional split routines, driving rapid strength gains and muscle hypertrophy while preserving essential recovery.
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Scientifically reviewed by a clinical dietitian
• 17.03.2026
Alicja Kowalska
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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