Push/Pull/Legs Weight Training Workout Schedule For 7 Days

  • The push/pull/ leg division (PPL) is one of the most simple and proven training programs in existence. It is also one of the most intelligent and effective.
  • There are some different versions that can work well and some different ways of structuring it during the week (some of which are certainly more or less ideal for certain goals and situations than others).
  • The push / pull / leg division is a weight training program that divides the body into 3 groups:
  • The upper part of the body that pushes the muscles.
  • The upper part of the body that pulls the muscles.
  • Legs.
  • Each group trains separately on their training day.
  • “Push” training should train all the muscles of the upper body that participate in the push exercises.
    “Extraction” training would train all the muscles in the upper body that participate in the traction exercises.
    The training of the “legs” would train the entire lower part of the body.
    The main purpose of dividing the body in this way is that the connected muscle groups train together in the same workout.
  • By combining all the muscle groups that train indirectly during the exercises for other muscle groups, the push / pull / leg separation considerably reduces the potential and the general structure of the routine.
  • As for the way workouts are scheduled over the course of a week, there are a few different options. Now let’s see the 2 most popular and see which is the most ideal for you.

The Classic Push/Pull/Legs Split (7 Day Cycle)

  • Monday: Push (chest, shoulders, triceps).
  • Tuesday: off
  • Wednesday: Tug (back, biceps)
  • Thursday: off
  • Friday: legs (quadriceps, hamstrings, calves, abdominals)
  • Saturday: off
  • Sunday: off
  • There are 3 total weight training workouts per week in an alternate day format with 2 days off at the end. This makes it the most convenient and easy to program version of this division.

This also means that each muscle group trains only once a week (or once every 7 days). This is where this division begins to become not so good.

That is the least effective weight training frequency. It can still work if everything else is done well. This is not exactly what works best for the majority of the population.

While this classic version of the push / pull / leg division is exceptional in terms of practicality and ease of programming, it is not good in terms of training frequency per muscle group / exercise. I would not really recommend it if you are trying to build muscle, increase strength or improve performance.

A weekly frequency like this is really adequate if your main goal is mainly to maintain only the muscles and strength you currently have.

  • Related article: The 4-week dumbbell training plan Part 3: Legs and abdominals
  • Rotating push / pull / split feet (5 day cycle)
    Week 1
  • Monday: Push (chest, shoulders, triceps).
    Tuesday: Tug (back, biceps)
    Wednesday: off
    Thursday: legs (quadriceps, hamstrings, calves, abdominals)
    Friday: off
    Saturday: Push (chest, shoulders, triceps)
    Sunday: Tug (back, biceps)

Week 2

  • Monday: off
  • Tuesday: legs (quadriceps, hamstrings, calves, abdominals)
  • Wednesday: off
  • Thursday: Push (chest, shoulders, triceps)
  • Friday: Pull (back, biceps)
  • Saturday: off
  • Sunday: legs (quadriceps, hamstrings, calves, abdominals)
  • As you can see, these are 4 or 5 weight training workouts per week (it varies due to the “spin” aspect of it … but ends up being 4 days a week most of the time) using the format 2 in / 1 Off / 1 on / 1 off repeated every 6 days.
  • This increases the frequency from once a week (every 7 days) to about twice a week (every 5 days).
  • This is the most effective training frequency for virtually all people who are intermediate and advanced students.
  • Just to increase muscle mass and look incredible, I think this division is fantastic. That’s why it’s one of the division options I use in my training.

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The fact that this division is performed in a 5-day rotation cycle means that the days when you don’t train will constantly change from one week to another.

This lack of stability could be a big problem for many people from the programming point of view. It is allowing us to reach the optimal training frequency that we want to achieve, but what it has in the training frequency, it lacks practicality and ease of programming.

Push/Pull/Legs vs Push/Legs/Pull

  • This subdivision can also be done with workouts in a slightly different arrangement. In particular, how to push / leg / pull instead of push / pull / legs.
  • Both versions are equally effective and this change is mainly relevant only when I use my favorite 5-day rotary cycle version. However, there are a couple of small differences and reasons to make this change.

Push / Pull / Legs ensures that “leg” training (which is generally the most difficult / most physically and mentally demanding training of the week) always ends with a rest day before and after. The drawback is that the “push” and “throw” workouts are always done on consecutive days.
Push / Legs / Pull virtually eliminates ALL potential problems. The main disadvantage here is that “leg training” no longer has that pleasant day of rest.