Push, Pull, Legs. Now, I’ve saved my personal favorite for last. Push, Pull, Legs is a split that synthesizes the positives of both the above splits into a middle ground. Push day involves the chest, shoulders, and triceps. Pull day involves the back, biceps, and forearms. Leg day involves the legs and the core. It’s best performed: Monday 📰 Join my Newsletter! Push, Pull, Legs and Core Superset Workout. For superset 1, you’ll perform 6 deadlifts the move right into a 40-second plank. Alternating between the two for 6 sets. The reps for the deadlifts are quite low, so you’ll want to choose a weight that’s on the heavier side. For me, I would probably work with 185 lbs. Genuinely asking here, why can't you just do: Week 1: Push -> Pull -> Legs -> Push Week 2: Pull -> Legs -> Push -> Pull Week 3: Legs -> Push -> Pull -> Legs Where you offset the rhythm every week, but keep the order in order, in the overall timeframe. Push, pull, legs with a day off between each workout, and 2 days off after legs before starting back at push. Or, you can skip the 2 days off, and instead do push, pull, legs while training every other day so a day between each workout. Some weeks you’ll be training 3 days a week, other weeks you’ll be training 4 days a week. The Pull-Push-Legs Split. Training back and biceps has a lot of benefits. Among them is this: It lets you arrange all your training around the everyday-life uses of your muscles. Think about what Push (triceps, shoulders and chest) workout on a Monday. Pull (biceps and back) workout on Tuesday (or Wednesday if you need a rest day) Legs the following day. Repeat. You can also do upper body/lower body cycles. This allows your upper body to get at least 1 days rest between workouts. For example: Push, legs, pull, legs etc. Vernon likes to use supersets during his workouts to add an endurance and conditioning factor. And since he supersets a push exercise with a pull exercise, he has enough energy to tackle both lifts with a high level of intensity. To perform a superset, you’ll do both exercises (for example: 1a and 1b) one right after another with no rest in FUEtMK.