The Best Push Pull Legs Routine For Strength & Muscle Mass

Written By: Maxence Cote

Updated: Jan 17, 2025

Workout Types

Strength Training
Push-Pull-Legs Split
Hypertrophy

Equipment Needed

Dumbbells
Barbell
Cable Machine
Bench
Mat

Workout Summary

Main Goal: Build Strength and Muscle Mass
Workout Type: Push-Pull-Legs Split
Program Duration: 8-12 Weeks
Training Level: Intermediate to Advanced

Overview

The Push-Pull-Legs split is a proven approach to building muscle and strength. This program alternates between push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves). Each workout targets specific muscle groups with a mix of compound and isolation movements for maximum effectiveness.

The Best Push Pull Legs Routine For Strength & Muscle Mass

Frequently Asked Questions

How long will it take to see results?

You’ll notice strength and muscle gains within 4-6 weeks with consistent effort and proper nutrition.

Is this program beginner-friendly?

It’s designed for intermediate to advanced lifters, but beginners can reduce sets and weights to adapt.

Can I substitute exercises?

Yes, replace any exercise with a similar movement if equipment is unavailable.

What should I eat during this program?

Prioritize a diet rich in protein, complex carbs, healthy fats, and vegetables to support muscle growth and recovery.

How much rest should I take between sets?

Rest for 60-90 seconds for isolation exercises and 2-3 minutes for compound lifts.

Can I add cardio to this program?

Yes, light cardio can be added on rest days or after workouts.

What if I miss a day?

Resume where you left off and adjust your schedule to stay on track.