How to put together your ideal PULL workout! | Push Pull Legs Training Plan

Author: Radim Koudelka

03.06.2025

3 minuty čtení

Want to finally see real results in the gym and build muscle efficiently? Then you've come to the right place! Radim and I have put together a brand new series of videos to guide you through the process of creating a Push/Pull/Legs (PPL) training plan. In today's episode, we'll focus on Push Training - a key component of the PPL system that is designed to stimulate your muscles to grow multiple times a week. Whether you have time to work out 3x or even 6x a week, we'll show you how to customize the workout to work for you. Remember, getting your workout volume right is essential - and in the video, we'll explain in detail how to do it to maximize your gains!

How to put together your ideal PUSH workout! | Push Pull Legs Training Plan

Tréninkový plán Videa Začátečník Zlepšení kondice

27.05.2025

4 minuty čtení

Push/Pull/Legs training is based on three repetitive workouts. From the name it is clear that these are workouts divided according to the execution of the exercise, namely the push, pull and leg.

The division of exercises:

PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

The abdominals are not written for this workout, but you can train it to any part for example 2-3 times a week. Definitely don't skip the abs!

PULL 1 workout

Exercise	Series	Repetition
Pulling the upper pulley to the chin	4	10-12, 10-12, 10-12, 10-12
Pull-ups on machine	1N+1RP	10-12, 11-15
Deadlift	3	8-10, 8-10, 8-10
Pull-ups to forehead on pulley	2S	10+10, 10+10
Inverted Peck Deck	1N+1RP	15 ,11-15
Biceps Raises on Scott Bench	1RP	11-15
Standing one arm lifts	2S	10+10, 10+10

*N - normal series

*RP - rest pause

*S - crashing series

Our recommended products for this workout:

Training schedule 3 times a week

MONDAY	TUESDAY	WEDNESDAY	THURSDAY
PULL 1	Rest	PUSH 1	Rest
FRIDAY	SATURDAY	SUNDAY	MONDAY
LEGS 1	Rest	Rest	PULL 2

Next, we continue with PUSH 2 training again and keep going round and round. The way it works out is that you do each training unit once a week and on Monday you start Pull again but using different exercises and continue on, on Wednesday Push 2 and again on Friday Legs 2

Training schedule 6 times a week

MONDAY	TUESDAY	WEDNESDAY	THURSDAY
PULL 1	PUSH 1	LEGS 1	Rest
FRIDAY	SATURDAY	SUNDAY	MONDAY
PULL 2	PUSH 2	LEGS 2	Rest

In this style of workout, it's really better to choose the first Pull workout first if we have any deadlifts in it so that we have a rest day between the pulls and the leg workout. Then you continue like this, you just always shift the days, but surely everyone understands that after the Monday rest day we train again next Pull 1-Push 1-Legs 1 and then the rest day and it still goes round and round.

Full video workout here: