Pushing, Pulling, and Lower Limb Training
Alicja Kowalska
2026-03-17
4 min. read
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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.
Who is the Push-Pull-Legs training system suitable for?
Push-Pull-Legs is a system that brings together muscle groups according to their functions, allowing for the activation of the same motor units during a specific training, which leads to an improvement in the hormonal response of the body. In this system, three types of training are performed:
Expelling
(motions expelling out the muscles of the chest, arm, and triangular arm),
Enticement
generally (motions alluring the muscles of the spinal column - bilateral arm areas, posterior function of the thigh muscles),.
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.
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.
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.
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.
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.
Lower extremities
1. High bar squats 5 × 6 2. Hip thrust 4 × 12 3. Bulgarian squats 4 × 10 4. Good morning with bar 4 × 12 5. Leg curls lying on machine 3 × 12 6. Fingertip raises sitting/standing 3 × 20 7. Plank 5 × 60 sec.
Pressing
1. Bench pressing weights 5 × 62; standing weight pressing 5 × 83; pumping on the sleeves 4 × 84; hantle pressing on the inclined bench 4 × 105; French hantle pressing lying on the bench 3 × 12.
Pulling
1. Classic 5 × 62 dead pull. 5 × 683 strap pulling. 5 × 84 handlebar riding. 4 × 125 body drop hunting. 3 × 126 front-arm bending. Face pull 3 × 12 pull legs because it combines the features of FBW training and classic split training, is a great way to build muscle mass, strength, and reduce fat tissue. It allows for quick recovery, so you can give your all in the next training session.
