d) 5-Day Push Pull Leg Workout Schedule: You have one option for a 5-days-a-week push pull legs routine: to train three days in a row and then two days in a row, both with a single day of rest. This is the superior method as it allows for better recovery and more efficient workouts. A 5-day push-pull-legs workout schedule looks like this: M,T,W Push/Pull/Legs split. In the P/P/L split, the push muscle groups are trained on one day, the pull muscle groups on another day, and the legs on the final day. Usually you train 6 times a week - e.g. Mondays to Saturdays. However, there are also many who train according to a P/P/L split who only go to the gym 3, 4, or 5 times a week. Separate workouts based on pushing or pulling. 2-6. Push-Pull Leg Split. Separate workouts by pushing, pulling, and legs. 3 or 6. Bro/Classic Bodybuilding Split. Separate workouts by specific body parts. 5. We will cover the best 3 of these 5 workout splits for women. 4. You must follow a body-part split. Body part splits are workout routines in which you only train certain muscles/muscle groups on certain days. Chest day, back day, etc. While they can be beneficial depending on your goals and how advanced you are, they're overused by the vast majority of lifters. PPL or push/pull/legs is a hybrid training program best known for its unique method of splitting up workouts by the function of the muscles involved. A push day workout, for example, would involve muscles that are capable of producing adductive force or “pushing” away from the body. The 3 day push, pull, legs split is also a very effective option. It allows you to concentrate on a similar group of muscles each training day and provides a week of rest before working them again. 3 Day Full Body Workout. For major body parts, it can be beneficial to use a different exercise on each training day. Take the common bodybuilding "push-pull-legs" plan as an example. On this split plan, you rotate pushing movements, pulling movements and leg movements with a rest day after completing all three. Therefore, you will have two days of lower body exercises and two days of upper body exercises weekly. One of the main points of this workout is to train at a high intensity to keep your muscles in an anabolic state throughout the week. To give you a clear idea, here's how the PHUL workout program looks: Day 1: Upper Body (Power) Day 2: Lower Because each muscle group needs to be worked at least twice per week for muscle growth, split workouts work best when you are training at least 3-4 times a week. If you can only commit 2-3 times a week, full body workouts are best. Classic muscle building splits are: . Push/Pull/Legs (6-day split) Think about trying to push yourself away from the bar instead of pushing the bar off of you. Tightness through the upper back should be one of your main priorities throughout the course of the lift. Ideally, use a spotter to help assist with the lift off in order to maintain tension through the upper back. ewNYve.