The Practice and Science of Legs-Push-Pull Workouts
In previous articles, we analyzed full-body training and the Upper/Lower split. In an attempt to complete the tour of "modern" resistance training regimes, this post dives into the legs/push/pull workout split, especially focusing on the fundamental characteristics of this approach, its advantages, disadvantages, and implementation. This essay (if I can dare call it so) draws significantly from this YouTube video by Renaissance Periodization.
The legs-push-pull training split is one of the most renowned approaches to training
When it comes to resistance training (either using external weights or your bodyweight), following a clear, well-structured, balanced, consistent approach may truly make the difference in the long term. It may make the difference in terms of the enjoyability of training and having a clear-cut progression to follow in your fitness journey. A well-structured and precise training program requires taking into account crucial workout variables such as volume, intensity, frequency. One way of designing a well-structured training program is by making use of the legs push-pull split, a type of workout split in which muscles are divided by the main action they perform: (upper) push muscles (chest, shoulders, triceps), (upper) pull muscles (latissimus dorsi, rhomboids, trapezius, rear deltoids, rotator cuffs, biceps), and legs (quadriceps, hamstrings, glutes, calves). The legs-push-pull training split requires an ideal frequency of six sessions a week, which equates to training each muscle group twice a week. So, this workout regimen is a multifrequency approach to training (working each muscle group more than once per week), similarly to the full body and upper/lower splits. As is the case for every training approach, the legs-push-pull split has advantages and disadvantages that we need to ponder before choosing.
Advantages
Spreading volume on multiple sessions per week (multifrequency)
The nature of the legs-push-pull training split makes this approach especially valuable for beginners and intermediates, who appear to benefit most from a multi-frequency approach to training. This element of the legs-push-pull workout method can also be considered a disadvantage, however. That is because the maximum frequency per muscle group one can achieve on this split is two. One could argue that this is not a high frequency, especially for smaller muscle groups (that may need more frequency and volume in intermediate/advanced trainees). In any case, a standard legs-push-pull training program is composed of six sessions per week, repeating the "legs-push-pull" cycle twice.
Allows to train each muscle group intensely and with full focus
Owing to the division of upper body muscles into push and pull, the legs-push-pull workout split has the advantage of focus. By focus, I refer to the ability to work each muscle region in a separate session. That differs from the full body and upper/lower approaches to training, where there is a lot of variation within sessions. By dedicating two different bouts to upper body muscles (separate push and pull sessions), we can maximize training intensity and, for some people, get more out of our training.
Very good fatigue management
The legs-push-pull training split has the important advantage of setting up sessions so that each one of them does not interfere with the other. The legs session does not interfere with push. Push does not interfere with pull. Pull does not interfere with legs. There is also a two-day rest time in between sessions of the same nature (you train legs on Monday, and then again on Thursday/Friday). That is a crucial point in favor of the legs-push-pull split, which allows for "optimal" recoverability, a key factor in resistance training. Our ability to recover is also dictated by our sleep and nutrition habits, rather than merely by the type of training we do.
Disadvantages
Low degree of scalability
The legs-push-pull workout split works best if performed six times per week. A lower frequency may turn this split into a mono-frequency one, which is not exactly what it is supposed to be. For this reason, the legs-push-pull split provides a low degree of scalability. It is not scalable in the sense that we cannot increase the frequency as we advance in our training journey or macrocycle. This is different from the full body or upper/lower workout regimens. The latter two splits can be scaled and adapted to the experience of the athlete.
A frequency of twice per week may not be enough for some muscle groups
Especially when it comes to smaller muscle groups (e.g., deltoids, calves, biceps, triceps), a training frequency of twice per week may not be enough. It may not be enough because of the limited amount of volume such a frequency allows for, which could be insufficient for advanced lifters. Adding a lot of isolation exercises in a session may even be counterproductive since it would increase the duration of the training bout and potentially lead to junk volume.
Not all muscles heal at the same rate
While one of the advantages of the legs-push-pull training split listed above is "fatigue management," there is also another side to this story: not all muscle groups heal (recover) at the same rate. This fact implies that we may need more rest, say, after a hard legs training session, than what is "built into" the legs-push-pull split. How fast we recover is a highly personal factor in resistance training, which also depends heavily on our lifestyle and sleep habits.
Implementation
Implementing a legs-push-pull training split begins with designing a comprehensive program that takes into account fundamental training variables. Those are volume, intensity, frequency, exercise selection, intensity of effort (among others) (Science and Development of Muscle Hypertrophy, Chapter 4). The frequency aspect of a legs-push-pull program is quite straightforward. A 6-times a week frequency is ideal for this type of split. This corresponds to training each muscle group twice per week. When such a frequency is not possible, reducing it to a minimum of four times per week is acceptable. We should not forget that the key to progress here is training, no matter how optimally—at least at the beginning. Things can be optimized later on. But starting—especially if you have never trained before, or you have taken a long stop from training—is the key.
Legs-Push-Pull Training Program
Below you can access a sample legs-push-pull resistance training program. It is, in fact, a "hybrid" program whose split is: legs-push-pull-arms-full body-full body. However, it can be modified to be a pure legs-push-pull routine by removing the last three sessions of the week and repeating the first three sessions instead.
RESOURCES
The Most Effective Science-Based Leg Day | Jeff Nippard
Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(5), 1207–1220. https://doi.org/10.1007/s40279-018-0872-x
Science and Development of Muscle Hypertrophy | Brad Schoenfeld
The Smartest Push Pull Legs Routine 2021 | Jeff Nippard
The Perfect Pull Workout | Athlean X
The Perfect Legs Workout | Athlean X
The Perfect Push Workout | Athlean X
Push Pull Legs Explained (My Full Workout Program) | Chris Bumstead
