Optimizing Your Push/Pull/Legs Workout Schedule for Maximum Growth

Whether you're a seasoned athlete or a fitness enthusiast, a push/pull/legs split workout structure can provide the balance and recovery necessary to target and grow all major muscle groups effectively.

Weekly Structure

The ideal weekly structure for a push/pull/legs split workout is as follows:

Day 1: Push (Chest, Shoulders, Triceps)

Day 2: Pull (Back, Biceps)

Day 3: Legs (Quads, Hamstrings, Calves)

Day 4: Rest

Day 5: Repeat

Guidelines for Each Muscle Group

Push Day

Exercises:

4-6 exercises

Sets per Exercise:

3-4 sets per exercise

Reps per Set:

8-12 reps per set

Example Exercises:

Bench Press Overhead Press Incline Dumbbell Press Lateral Raises Tricep Dips or Skull Crushers

Pull Day

Exercises:

4-6 exercises

Sets per Exercise:

3-4 sets per exercise

Reps per Set:

8-12 reps per set

Example Exercises:

Pull-Ups or Lat Pulldowns Bent-Over Rows Face Pulls Bicep Curls

Leg Day

Exercises:

4-6 exercises

Sets per Exercise:

3-4 sets per exercise

Reps per Set:

8-15 reps per set (higher for calves)

Example Exercises:

Squats Deadlifts (various types) Leg Press Lunges Calf Raises

Total Weekly Volume

The push/pull/legs split structure allows for balanced development across all muscle groups while providing enough volume for growth:

Push Day: 12-24 sets for chest, shoulders, and triceps Pull Day: 12-24 sets for back and biceps Lego Day: 12-24 sets for quads, hamstrings, and calves (with higher reps for calves)

Additional Considerations

Rest: Ensure adequate rest between sets—1-2 minutes for hypertrophy.

Progression: Gradually increase weights or reps over time to continue progressing.

Warm-Up: Always include a proper warm-up before starting your workouts to prevent injury.

Conclusion

This structured approach enables balanced muscle development and sufficient volume for growth. Adjust the number of sets, reps, and exercises based on your fitness level and specific goals. Whether you're striving for muscle strength, bulk, or definition, this regimen can be tailored to meet your needs.