Push pull is a training split that is popular with weightlifters and those wanting to target specific muscle groups during their workouts. You might have heard the terms ‘back and biceps’ and ‘’chest and triceps’, well these are another term for the push pull training split.

When it comes down to brass tacks, movements are split into two categories, push and pull.

Examples of push exercises include -

• Squats

• Chest presses

• Shoulder presses

• Lunges

Examples of pull exercises include -

• Rows

• Deadlifts

• Hip bridges

• Lat pulldowns

To create a workout, you can divide push pull in two ways; either by doing an upper push, upper pull and lower body session, or dividing your lower body session into push/pull too, creating four separate training days.

Is the Push Pull Split Effective?

If you want to build muscle mass, then yes. The push pull method allows you to train up to six times per week, maximising the number of times each muscle group is trained. Many people also prefer using this split to a muscle specific one because it focuses on movement patterns, making the workouts more functional.

Who Should Use a Push Pull Split?

Push pull workouts demand a lot from your muscles and therefore are suitable for intermediate/advanced lifters.

For example, when performing a push workout, all the exercises are focused on training the chest, anterior deltoids, and triceps. To do a full session honing in on such a small group takes a lot of muscular strength. Beginners might not have the muscular strength or endurance to complete a full workout focusing on one area. Similarly, when it comes to a pull workout, a lot of grip strength is required, something that beginners will most likely need to work on.

Because of this, people that are starting their lifting journey are better using a full body workout split. The sessions will not be focused on a single muscle group and therefore won’t require as much strength, there will also be more time for rest days.

PPL vs Other Training Splits

PPL (push pull legs) is a commonly used weightlifting training split because it allows athletes to target all body parts at least once per week. You can do each session once per week with four days of rest, or complete each session twice with one rest day, depending on your experience level and time commitments.

The benefit of this training split is that you don’t need as many rest days. When training each area consecutively, there won’t be much fatigue from the previous session that will be detrimental to your workout. It also allows for progressive overload because you will be overloading each muscle group in each session.

In comparison a ‘bro split’ consists of training 5-6 days per week and focusing on one specific area each day. Workouts will generally be separated into -

• Back

• Chest

• Shoulders

• Arms

• Legs

This type of training is popular with bodybuilders because it allows them to spend a lot of time working each muscle group. However, it requires you to be training at least 5 times per week which is not possible for everyone. A PPL split might be more convenient for most of the population that are limited by time constraints.

Another popular training split is upper/lower. Like full body, this is more suited to beginners or those that can only workout 2-4 days per week. On the other hand, PPL is for those that are more advanced and want to target specific muscle groups with a minimum of 3 days a week to train.

The push/pull training split is one of the most popular amongst lifters and there’s a reason for it. It’s an optimal method for increasing muscle mass, whilst still preserving enough time for rest days and recovery.

Written by guest author Eryn Barber.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Exercise Type > Strength