Exercise Order in a Push-Pull 2-Split?

Asked by: Mary Turner

An example split would be:

1. Day #1, Push: Chest, shoulders, triceps.
2. Day #2, Pull: Back, traps, biceps.
3. Day #3: Legs: Legs, glutes and abs.
4. Day #4, Push: Chest, shoulders, triceps.
5. Day #5, Pull: Back, traps, biceps.
6. Day #6, Legs: Legs, glutes and abs.

Can I mix pull and push workouts?

You can mix it up by adding in, or swapping, some other push-pull exercises. Some alternative examples of push exercises are overhead presses, tricep extensions, and push-ups. Other pull movements you can include in your workout are barbell curls and barbell rows, lat pulls, and back extensions.

What order should you do a push workout?

And your triceps. And the pull workout you then train all of your upper body pulling muscles. So your back your biceps. And your rear delts. And then finally in the legs workout.

What order should push pull legs be in?

Does the Push Pull Legs Order Matter? No, not really. Starting with push and ending with legs is merely tradition due to the order in the name. I prefer placing faster twitch muscles earlier in the week, so push is a good place to start with.

How do you split a push and pull Day?

This workout split is ideal if you want to maximize your rest between sessions to allow for more recovery.

1. Monday: Push A.
2. Tuesday: OFF.
3. Wednesday: Pull A.
4. Thursday: OFF.
5. Friday: Push B.
6. Saturday: Pull B.
7. Sunday: OFF.

Can I do push and pull exercises on the same day?

Doing both push and pull moves the same day. This can be three to four days a week with a rest day between each. Do a push move immediately followed by a pull move. 8-15 repetitions in each set where you pick a weight that is really challenging (while maintaining good form) to lift by the time you get to your goal rep.

Should you do push or pull first?

When you do an upper body workout that contains both front and back side muscle groups, program the pull exercises first, before doing the push exercises.

Does it matter what order you do exercises?

Well, when you’re working out in the gym, order matters too. Plain and simple, the order of your exercise movements is actually one of the defining factors in how effective your workout regimen is, according to strength and conditioning specialist Alena Luciani, M.S., C.S.C.S., founder of Training2xl.

Which exercise should be performed first?

The American College of Sports Medicine recommends that large muscle group exercises generally be performed first in a training session. This is appropriate for most individuals as most goals prioritize large muscles to be worked.

What is the best workout split?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

What is the best 6 day workout split?

The Six-Day Split

• Monday: Legs.
• Tuesday: Chest and Arms.
• Wednesday: Back and Shoulders.
• Thursday: Legs.
• Friday: Chest and Arms.
• Saturday: Back and Shoulders.
• Sunday: Off.

Is PPL 6 days a week too much?

PPL routines usually range anywhere from 3 to 6 days per week. Six tends to be the max because it allows for consistent gains due to having a rest day while also offering a lot of training volume through the week.

How should I split my workout days?

Examples:

1. Day 1: push — chest, shoulders, triceps.
2. Day 2: pull — back, biceps, forearms.
3. Day 3: legs — quads, glutes, hamstrings, calves.
4. Day 4: push — chest, shoulders, triceps.
5. Day 5: pull — back, biceps, forearms.
6. Day 6: legs — quads, glutes, hamstrings, calves.
7. Day 7: rest.

What are the best muscle group combinations to workout together?

Here are a few popular options for which muscle groups to work out together:

• Chest and Back.
• Quads and Hamstrings.
• Biceps, Triceps, and Shoulders.
• Glutes and Abdominals.

What is the best workout schedule?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.