Push Legs Pull

Program Description

This is a variation on the Push Pull Legs system, with leg day coming before pull day. Training back before legs can limit you, but legs before back typically doesn't, hence the variation. We also train smaller muscle groups that recover quickly, like biceps, forearms and delts, on both push and pull days. But fatigue is cumulative, so to compensate we typically take a rest day on the fourth day. This isn't indicated in the program, however (the only stated rest day is on the 7th day), because it's more of a "feel" thing. Sometimes you simply don't need a rest day, so don't take one! The downside of this is that it can make your schedule asynchronous, which can make planning your life a little difficult. I've included some notes for each exercise, which contain rest times as well as basic advice for the movement. However, the notes should only be taken as a guide, which is to say that you should rest as much as you need and perform the movement in the manner most optimal to you.

Program Overview