When deciding on a training schedule, there are many options. Ultimately everyone wants the most effective and efficient method that suits their lifestyle and goals.
A training split is how training is organized in order to hit the desired training frequency. One training routine that is proven to be highly effective and popular is the push pull legs 5 day split.
Table of Contents
- Push Pull Legs 5-Day Split (PPL At-Home Workout Routines)
- Summary of 5 Day Push/Pull/Legs Training Split
- Push Pull Legs Routine - 5 Days
- What Are The Benefits Of A 5-Day Push Pull Leg Split Workout?
- 5-Day PPL Workout Routine FAQs
Push Pull Legs 5-Day Split (PPL At-Home Workout Routines)
A push pull legs split workout routine is one of the most popular training splits for intermediate and advanced lifters. It divides training into three main movements - pulling, pushing, and lower body.
This can be applied to 3-6 training days in the week. Beginners are likely to apply this to 3 days a week, but more established lifters should be doing this across 5 days because it provides a more optimal training frequency to progress.
Each day has a specific focus. This type of split increases training frequency to grow more muscle. More training stimulus means more gains as you get more advanced.
Rather than basing training on a 7 day weekly cycle, where muscle groups do not need all that time to recover, the 5 day split is a revolving cycle that means you’re training large muscle groups more often.
The split considers rest days in between as you shouldn’t train 5 days in a row. It is important to schedule rest days after a maximum of 3 days of training in a row. Any more, and you won't be recovering enough.
Summary of 5 Day Push/Pull/Legs Training Split
Five Days a Week
5 Day Push/Pull/Legs Split
The push pull legs 5 day split bodybuilding routine is focused on training for hypertrophy or muscle growth.
The training is based on a 5 day rotating cycle, ensuring you hit the muscle group every 5 days.
Because it rotates, you won’t be training the same thing on the same day of the week during this program.
To follow this training program, you will need a barbell and plates, squat rack, bench press, cable machine, pull up bar, dip bar, leg press, and hyperextension machine.
Sessions should take between 60 and 90 minutes, with your training session probably taking longer as you progress.
Below is an example of how to organize a 5 day push pull legs workout.
The advantages of this method are the training days are consistent and always on a Monday, Tuesday, Thursday, Friday, and Saturday.
Wednesday and Sunday are always rest days. The session focus will vary, but this provides consistency.
Push Pull Legs Routine - 5 Days
Upper/lower pectoral, shoulders, triceps
Shoulders, upper trapezius
Incline Dumbbell Bench Press
Upper pectoral, shoulders
Close Grip Push Ups
Shoulders, pectoral, triceps
Hanging Leg Raises
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Back, hamstrings, glutes
Pull Ups (weighted)
Lats, rhomboids, trapezius
Bent Over Row
Lats, rhomboids, upper/lower trapezius
Seated Cable Row
Shoulders, lats, rhomboids
Cable Face Pull
Rear delts, mid/lower trapezius
Lower back, glutes, hamstrings
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Quads, glutes, back, hamstrings, core
Hamstrings, glutes, lower back
Lying Hip Extension
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The rest time between sets required varies on the exercise. Heavier compound movements such as deadlifts require more rest than lighter cable work
Weights and Progression
In order to apply progressive overload to this training schedule, the weight must be added as the program continues.
However, you should never compromise form just for the sake of adding weight.
As a general rule for the heavier work, sets of 5 should be done at a weight that allows you to complete all sets and is 1-2 reps from failure on the last couple of sets.
With lighter- moderate work, 8-12 reps, you should be 2-3 reps from failure towards the end of the working sets.
As you start the program, be aware that you want to be adding weight, and you should not be going to failure too soon at the beginning of the program.
What Are The Benefits Of A 5-Day Push Pull Leg Split Workout?
The 5 day push pull legs split will benefit those who have a solid foundation in training and want to increase the frequency they train to progress.
Because this method requires 3 training days in a row, it is best suited to those who are intermediate to advanced.
This type of workout plan is beneficial for intermediates and above to continue to progress because each body part gets trained every 4th-5th day, which is close to twice per week.
The training intensity is higher, which increases the difficulty of training. This style of programming is the ideal amount of training stress and recovery.
This program will be very effective in building muscle mass due to the ideal amount each muscle group is trained throughout the week.
In addition, it encompasses the right amount of training stress and recovery ratio.
In a normal 7 day training cycle, there may be too long between training a particular muscle group which means you may be missing out on valuable gains.
Lifting weights is ideal for building lean muscle mass. Having more muscle mass means you will increase your resting metabolic rate and are likely to decrease the amount of body fat.
It is recommended that to see results with a program, you need to follow it for a 10 week cycle.
5-Day PPL Workout Routine FAQs
Do you need a rest day between push and pull days?
Not necessarily; you can do push and pull days consecutively. The maximum amount of consecutive training days on this type of split should be 3 days in a row, and then a rest day is needed to ensure proper recovery.
Is 6-day push pull legs too much?
A 6 day split for push pull legs can be done, but it comes with some downsides. Firstly, the training frequency with this split is great as each muscle group gets trained every fourth day exactly.
However, a 6 day split is very hard for most people to achieve due to scheduling issues, and the lack of recovery means only a small minority of people will benefit from 6 days PPL training.
Is a PPL routine or full body training more effective for a beginner and intermediate lifter?
Beginners tend to do better with full body training routines when starting due to the high frequency and will see more improvement when starting.
However, a beginner could start out with a 3 day PPL routine if there is not sufficient recovery on full body training programs.
If you have been lifting for a while and want a program where you can continue to improve, then the push pull legs 5 day split program is going to get you results.
There are many ways to keep progressing to grow lean muscle, but a major reason to choose this split is it provides an optimal amount of training frequency to grow.
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Last Updated on September 12, 2022