Tai and Brendan

Longer workouts and include if cardio is involved

Santiago

Leg Day Success, Pumped as heck boutta get post meal in

Cody Salazar

Great pump on my hamstrings, tough workout

Erik

Jesus

Zhonterr

Luis Alejandro

Devante willis

Not all gyms have the seated row me achines that yours has. Make more than one option, with videos.

Coedy

Shaked

Kaciana

James Adell

Work out was spicy 🌶️🌶️🌶️(in my luck stolman voice)

Olonzo

Christoffer Robin

couldn’t miss this routine had me and my girl just about dead great pumps come with a price and ill make that sacrifice.

Richard

wish i had the pendulum squat machine looks like alot of fun everything else got smashed i want smoke🔥

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

Drop sets are crazy good for pumps. Thanks for the workout!

This is a variation on the push/pull/legs split incorporating a 4th day which is posterior (back and hamstrings). What Is The Push/Pull/Legs Split Routine? The push/pull/legs split is a very simple training method in which you split your body into three parts. Each part is then trained on its own separate day. In the “push” workout, you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps. This is an optimal training frequency for mid to experienced athletes looking to really advance their physiques whilst only having 4 days available to train per week.
 
Split:
Day 1 - Pull
Day 2- Legs
Day 3- Rest
Day 4- Push
Day 5- Pull +Legs
Day 6- Rest 
Day 7 - Start over with day 1 (repeat sequence)

Start Here

Arm Wrestling Strength

5 Day Pro Split

5 Day Split

Pull / Push / Legs

Upper / Lower

In Season Strength

World Record-Holding Strength Athlete

W1/D1 Pull

W1/D2 Legs

W1/D4 Push

W1/D5 Pull + Legs

W2/D1 Pull

W2/D2 Legs

W2/D4 Push

W2/D5 Pull + Legs

W3/D1 Pull

W3/D2 Legs

W3/D4 Push

W3/D5 Pull + Legs

W4/D1 Pull

W4/D2 Legs

W4/D4 Push

W4/D5 Pull + Legs

Pull / Push / Legs

Sessions (16)

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