Thread: Pull/Push/Legs

Something I always disliked about Push Pull Legs routines is “when do I deadlift?”

Deadlifting on the pull day sounds good in theory, but your lower back is likely to be taxed on leg day. Squatting with a fatigued lower back doesn’t sound pleasant to me and it probably doesn’t to you either.

How about deadlifting on the legs day? This can work, but are you doing any appreciable volume on barbell rows, dumbbell rows, t-bar rows etc on the pull day? Don’t you think that’s going to affect your deadlifting the next day?

Behold; the Pull, Push, Legs split.

You can deadlift on the pull day, and add in whatever posterior chain work you want. Yes the hamstrings are part of the legs, but once you cast aside one-dimensional elitism and dogma you realise there’s no reason you can’t train them on this day instead of legs day, where you focus more on quads.

Push is pretty self-explanatory, and splits up leg training from the lower back taxing pull day.

There’s also no reason you couldn’t jump straight back into pull the day after legs. Squatting doesn’t affect pulling the same way pulling affects squatting. Granted you need to know how to auto regulate recovery if you’re going to do this. Many people will prefer to simply have a rest day here instead. It depends on your own level of training experience, workload, genetics, recovery, etc.

***Just a suggestion for those of you who find your current training routine to be getting stale. A little change never hurt anyone, right?

PULL PUSH LEGS

LEGS PUSH PULL

PUSH PULL OFF-DAY LEGS

PUSH LEGS OFF-DAY PULL


and so on

and so on