5 of The Most Effective Training Splits for Muscle and Strength


II. Push/Pull/Legs (PPL) Workout Routine

Push/pull/legs is favorite training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves’ w/ abs) on the next day. Add in rest days where needed, all while you don’t miss any days. Unlike single body part splits, if you miss a PPL workout, you’ll be able to make it up in 3 days, or simply ad a rest day and stay on the repeating PPL pattern. 6 days a week is a lot, but you will add maximum muscle and strength.

Example workout structure:

Monday: Chest, Shoulders and Triceps
Tuesday: Back, Biceps, Abs and Forearms
Wednesday: Legs
Thursday: Chest, Shoulders and Triceps
Friday: Back, Biceps, Abs and Forearms
Saturday: Legs
Sunday: Rest


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