PUSH, PULL, LEGS OR CHEST/BACK, LEGS/ABS, DELTS/ARMS
Why?
The latter option. That’s exactly how I train and how I trained throughout my prep. I think it’s especially good for bringing up your arms and incorporating antagonist supersets.
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i used both in the past and liked them equally. doing torso one day (chest, back, deltoids) and extremities one day (legs, arms) is also good imo.
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The one that you like best and that fits your schedule and allows for hard work and recovery. Other than that, it makes no difference. At all.
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This
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Second one because I love supersets with rest between exercises, not the sort of no-rest supersetting people often think of.
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Push/Pull/Legs first. When you’re using “big” compound lifts, or building strength, or when you’re just starting out and using Low Volume, or just 1-2 lifts per body part.
Then, when you build up the volume switch to the split so you can do multiple lifts per body part. Spend some time focusing on muscles vs strength. And develop some Big Guns, building off your Push/Pull/Legs base.
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Or the split with agonist/antagonist super-sets first. Using volume to build a base of conditioning, good technique and a nice physique.
Then Push/Pull/Legs second, when you switch to a more hardcore, low volume, every rep counts, beat the log book approach.
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Upper / Lower
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If I had no choice I’d choose a PPL Format but for my personal needs.
So something like Push/Pull/Legs/Push/Legs/Push/Off. Or along those lines.
The latter. Training antagonists means a higher frequency of stimulus than PPL. I used to train like this for years (before I realized a full body approach was even more effective for me).
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I did a version of that for a long time. Only after that, did I get any arm growth.
I did a few leg iso moves on the Torso day and my heaviest leg work on Arms day.
i believe this is how dorian yates trained in the beginning stages of his career.
dante trudel’s doggcrapp training also has a similar split.
its chest, delts, triceps, back width, back thickness on one day; forearms, biceps, calves, hamstrings, quads on other day.
My training would morph into a Full Body(ish) Push-Pull — in fact this morph was my response to Dante’s DC stuff. I didn’t quite like his split.
- Chest, Delts, Tris, Quads
- Back, Bis, Forearms, Hams, Glute
To keep arm emphasis, every 3rd workout would START with Tris or Bis, with the larger muscles done afterwards.
Of course, I could have just moved the Tris over to the 2nd day. Arms getting stimulation every workout can work as long as push and pull moves are performed properly.
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i find full body push and pull system very logical. works really nice.
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This is similar to most all the splits that appeared in the Weider magazines during the 1970’s. I used that mostly in the 1970’s thru the mid-1980’s, lifting 6 days a week with Sunday as a rest day. By the time I was competing in the Masters bodybuilding contests I had settled into my own devised split.
I needed a split that accommodated my view on optimal muscle growth and stage peaking. I established some intensity and frequency standards that I believed applied to me and the AAS I was taking:
- A single heavy and intense leg day.
- A single heavy back day.
- Two chest focused days.
- Arm involvement often.
- Shoulder involvement often.
- A rest day after an intense training day.
I settled on the following split:
- Monday: Heavy Back and Chest
- Tuesday: rest
- Wednesday: Heavy and intense Legs
- Thursday: rest
- Friday: Chest and Biceps
- Saturday: Shoulders and Triceps
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I dont have body part days…i have lift days. Which just so happens works into a upper and lower to a degree.
Either of those options would work as long as you stay consistent with it and train hard. Currently I’m doing more a p/p/l type thing but I’ve done other splits too. Just put in the work over a decent amount of time and you’ll get results.
I like push , legs, pull so the upper is separated more.
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