The Push Pull Leg Split

[{"selector":"#anim-bedc87fa-e98b-42de-a3e2-c20631df8512","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93dd144f-a942-4c1f-ba7e-00295dbf5195","keyframes":{"transform":["translate3d(0px, 147.20636%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-08cf8b30-5911-4256-9201-32bd5f750ab4","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5df03b72-4fdf-4747-bf88-fb5e074679a2","keyframes":{"transform":["translate3d(0px, -42.47357%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a666fc4-5578-4c53-8f5c-e86816aeeb19","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49e91d96-734a-4387-af44-d5e0a9397988","keyframes":{"transform":["translate3d(0px, -234.38156%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

The push pull legs split is a type of training program that is divided into three distinct workouts.

[{"selector":"#anim-5179132e-7ed1-44e2-b94d-b6ddc5e55300","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-787b096a-095f-4ce3-8b0b-0570703f0dc1","keyframes":{"transform":["translate3d(0px, 189.21097%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d642a175-445f-4194-bce8-e67a307fda5a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96fc8aae-4aa4-45e0-9732-2760b065140b","keyframes":{"transform":["translate3d(0px, 165.94132%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

Why The Push Pull Legs Split Works

[{"selector":"#anim-45fcdd66-d2c7-4ddb-9817-de15847f0541","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3230f9d4-b6d7-4e4b-98f5-86d20574f3da","keyframes":{"transform":["translate3d(0px, -91.73925%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89c85013-f96f-419a-80c0-3c1615188cd1","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aaa432b5-1988-424b-8659-8f8482925e3b","keyframes":{"transform":["translate3d(0px, -100.11167%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6450ab73-8026-44c6-9623-c8dddd488218","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39ffbccc-1606-49b1-b1ae-c7dd1f118575","keyframes":{"transform":["translate3d(0px, -345.40028%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-869993da-c198-45ed-9215-ad2b3365362d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b53b9bb2-b9a0-4a8f-b454-8204bc90d49d","keyframes":{"transform":["translate3d(0px, 185.84655%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Put simply, when you are pushing, the pulling muscles are relaxed. When you are pulling, your pushing muscles are relaxed. See More

What Are The “Push” Muscles?

[{"selector":"#anim-aa0c1250-2ea4-45d1-a663-f2dbb3bc2bd6","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-250b0396-4b06-4bc4-8306-249cbe36a794","keyframes":{"transform":["translate3d(0px, 92.49383%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6b24ea5-6e49-48b1-ab46-e095f31666e3","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-34e7ff31-771f-40dd-aa8b-eda027783c5c","keyframes":{"transform":["translate3d(0px, 348.68280%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb2720e7-7196-41c2-97ba-1a91d0999a57","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6990cc44-0763-4c5f-a2db-4d41ed74156e","keyframes":{"transform":["translate3d(0px, -162.83739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] See More

What Are The “Pull” Muscles?

[{"selector":"#anim-feeb9929-a08a-49c6-bfdd-fa19823e1ca2","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8028d5d-16ce-4562-b4ea-45db962aa680","keyframes":{"transform":["translate3d(0px, -91.94959%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8ab91d62-7e34-45d2-a939-e180a380d58e","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0763e960-eefb-4aef-8484-ff2b82847182","keyframes":{"transform":["translate3d(0px, -352.31486%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7398425f-a4b0-4262-8925-81f4a6722755","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d58b1db6-db75-462b-9985-e91a691907d4","keyframes":{"transform":["translate3d(0px, 209.87654%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The pulling muscles of your upper body include your back (rhomboids, trapezius, latissimus dorsi, posterior shoulders) and your biceps. See More

What Are The “Leg” Muscles?

[{"selector":"#anim-6a4d10fe-5264-4f36-bb96-010fe31281e9","keyframes":{"opacity":[0,1]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-809ffd9d-4704-4bef-ad3c-929f277942ea","keyframes":{"transform":["translate3d(0px, 94.64464%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":400,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-67ce5485-1bed-4f8d-b87c-e62e2845c7e7","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5e891692-329b-4c97-84d0-4a0985de4f7e","keyframes":{"transform":["translate3d(0px, 361.84057%, 0)","translate3d(0px, 0px, 0)"]},"delay":200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc65b9cd-9d2d-4836-a6ee-bbcfd651cc67","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba7c3f18-8bdb-453b-bc0a-bc6d8026d0e6","keyframes":{"transform":["translate3d(0px, -181.72513%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] See More

SWIPE UP TO LEARN MORE & GET A FREE PPL WORKOUT TEMPLATE

[{"selector":"#anim-a59d4575-6cd4-4dc4-b150-788e263ccdaf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-975cd364-5dc6-4e20-96f0-768c2295f3bc","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d24ba8a3-9c6f-4bdf-ae7b-e067ab0831de","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6eff9e22-fd16-4edd-a433-e248f265ac9c","keyframes":{"transform":["translate3d(0px, 182.45402%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4fd62adb-b905-4bea-8085-61eb44f50b30","keyframes":{"transform":["rotate(-315deg) translate3d(45.42373%, 0px, 0) rotate(315deg)","rotate(-315deg) translate3d(0px, 0px, 0) rotate(315deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50241a9e-d519-4223-9430-19fad29aa9b2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77e83345-f323-4ee7-861d-e528c7ebf99a","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-12883387-7100-41b6-a56a-dbd0cd23edf4","keyframes":{"transform":["rotate(-315deg) translate3d(-48.81355%, 0px, 0) rotate(315deg)","rotate(-315deg) translate3d(0px, 0px, 0) rotate(315deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81d55af3-1e8f-469f-9aae-1f8cfd46acdd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4f6c0915-6b68-410c-814c-8020387d57ff","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] See More

LEARN MORE

[{"selector":"#anim-1b35610a-0670-4979-bab0-5f94c7cb7693","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-af7fe01b-9e26-4a46-80c1-2fb183ab5181","keyframes":{"transform":["translate3d(0px, -150.80411%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-13ebe3d1-da0a-49c4-8c75-cf95fa9d4037","keyframes":{"transform":["translate3d(118.78454%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a16da622-0efe-4345-a6cd-188d60a52f31","keyframes":{"opacity":[0,1]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27ebaa68-b8b1-44ed-9720-3c7f199861bb","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-4990c666-c1dd-4ed2-a0e1-ed5496e2230a","keyframes":{"transform":["translate3d(-127.42858%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5a7c6c5-161d-47d1-bddf-062e509b2a61","keyframes":{"opacity":[0,1]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6bd01a9f-fa8e-4256-bac9-276a426be7e2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":550,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-1eda8e8c-827a-4073-ab56-bcacc47781e1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4f5a23a-0ca1-421f-a07a-a5d444ff15d9","keyframes":{"transform":["translate3d(-93.84616%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-17a0b555-99bb-4a6c-9407-e0079e26f5f9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d4c68e59-a7f6-447b-87f3-63b891cc94c7","keyframes":{"transform":["translate3d(91.79486%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-671d7b1d-9cc4-4963-84b2-1b78d79e587e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f2cf5825-3130-42ec-886c-44157357feaf","keyframes":{"transform":["translate3d(0px, 32.66452%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-960b1bbc-fe74-4f71-a3d2-de5f2283afe2","keyframes":{"opacity":[0,1]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-716fced6-3d3d-4ca8-acb4-700cde8f2231","keyframes":{"transform":["translate3d(0px, 217.93371%, 0)","translate3d(0px, 0px, 0)"]},"delay":300,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

The Push Pull Leg Split

The push pull legs split is a type of training program that is divided into three distinct workouts.

Why The Push Pull Legs Split Works

What Are The “Push” Muscles?

The pushing muscles include your shoulders, your triceps, and your chest muscles. There are several different types of exercises that focus on these muscle groups.

What Are The “Pull” Muscles?

What Are The “Leg” Muscles?

These muscles include quads, hamstrings, glutes, and calves. You can add one or two of the following exercises for each muscle group.

SWIPE UP TO LEARN MORE & GET A FREE PPL WORKOUT TEMPLATE

LEARN MORE

The Best Full-Body Workout Split For Busy People

The Upper/Lower Split