What indeed is the push-pull-legs routine, and what are the mechanisms that promote hypertrophy?

0 votes
by (120 points)
Be more specific because what you’re asking here is simply paraphrasing. Are you sure that there are no other questions such as defining the push-pull-legs workout routine? Because in this context it will be extremely useful to define the push-pull-legs workout routine as it definitely relates to bodybuilding in this particular instance without such definition it will be cut-off from this activity.... how to understand and define bodybuilding, because the push-pull-legs routine is just one approach, among very many.

1 Answer

+1 vote
by (380 points)
The push-pull-legs routine is a type of strength training split allowing every muscle group to be trained on separate days of the week. The first (or second depending on the order in which the workout is approached) day is ‘Push day’ involving essentially the chest muscles, shoulders, and triceps, usually incorporating a bench press and overhead press. The second day is a pull day which focuses on the back and biceps utilizing mostly lat pull down and curls. The third day focuses on legs or the quads, hamstrings and glutes, with squats, deadlifts while lunges may be added. In training techniques pout like that each muscle group is rested and recovered substantially enough to facilitate growth and achieve a more balanced look.
by (100 points)
Don’t mind me just leaving my notes :)
‼️3 sets 8-15 reps for all‼️
Day 1, push- Chest exercises
Day 2, pull- Back exercises
Day 3, legs- Leg exercises
Day 4, Active rest day/abs
by (100 points)
DAY 1 - PUSH DAY
Chest->
1.Flexion exercises
2.Bench press
3.Incline bench press
4.Flies
5.Cable Crossover
* 3 sets , 12 reps
Shoulders->
1.Overhead press (in a sitting position)
2.Lateral raises
3.Reverse flies (in a sitting position)
* 3 sets , 12 reps
Triceps->
1.Skull crushes
2.Triceps extensions
3.Kickbacks
* 3 sets , reps (till failure)
____

DAY 2 - PULL DAY
Back->
1.Lap pulldowns (wide grip)
2.Rows
3.Pullovers
* 3 sets , 10-15 reps (start with lower weight and go more each set)
Biceps->
1. Dumbell bicep curls (turning your waist outward at the top while squeezing)
* 3-4 sets , 12 reps
___

DAY 3 - LEG DAY
1.Squats
2.Deadlifts
3.Lunges
* 3 sets , 12 reps
by (110 points)
3 sets 8-∞ (he did say do as many as you can)
Day 1 push
   Chest (Bench, incline bench, flies, cable crossovers)
  Shoulders (overhead press lateral raise, reverse flies)
   Triceps - (skull crusher, triceps extension, kickback)
–––––––––––––––––––––––
Day 2 pull
  Back (wide grip lat pulldown, rows, pullovers)
  Biceps (Curls with outward wrist,)
–––––––––––––––––––––––
Day 3 legs
 (Squats, deadlifts, lunges)
–––––––––––––––––––––––
Day 4 - active rest (abs)
by (100 points)
Workout Routine for 1 Week

Monday: Push - Chest, Shoulders and Triceps
Chest (8-12 reps for 3 sets):
• Benchpress
• Incline Benchpress
• Flies
• Cable Crossovers
Shoulders (8-12 reps for 3 sets):
• Overhead Press
• Lateral Raise
• Reverse Flies
Triceps (till failure for 3 sets):
• Skull Crusher
• Triceps Extension
• Kickbacks

Wednesday: Pull - Back and Biceps
Back (8-15 reps for 3 sets):
• Lat Pull Down (wide grip)
• Rows
• Pullovers
Biceps (8-15 reps for 3-4 sets)
• Curls (turn the arm and squeeze for mind-muscle connection)

Friday: Legs - Quads, Hamstrings, Glutes and Calves
Upper Legs (8-12 reps for 3 sets):
• Squats
• Deadlifts
• Lunges
Lower Legs (till failure for 2-3 sets):
• Calf Raises (not said in the content)

Sunday: Active Rest Day - Cardio
Cardio (20-40 minutes)
• Running, cycling, swimming etc.

Do this for 3 months while changing up the exercises
and increasing the weights to continue growing.
ago by (100 points)
PUSH DAY 1
CHEST (3 sets of 12)
-->Flexion Exercises
-->BenchPress
-->Incline Benchpress
-->Flies
-->Cabe Crossover
SHOULDER (3 Sets of 12)
--> Overhead Press
--> Lateral
--> Reverse Flies
TRICEP  (failure sets of 12)
--> Skull Crusher
--> Triceps Extension
--> Kickback

PULL DAY 2
BACK (3 sets of 15)
--> Lat Pull Down
--> Rows
-->Pullovers
BICEP (3 sets of 15)
--> Bicep curls

LEG DAY 3 (3 sets of 12)
--> Squats
--> Deadlifts
--> Lunges
ago by (100 points)
Push Day: Chest, Shoulders, Triceps
1. CHEST
- [ ] Flexion Exercises 3•12
- [ ] Benchpress 3•12
- [ ] Inclined Benchpress 3•12
- [ ] Flies 3•12
- [ ] Cable Crossovers 3•12
2. SHOULDERS
- [ ] Overhead Press 3•12
- [ ] Lateral Raise 3•12
- [ ] Reverse Flies 3•12
3. TRICEPS
- [ ] Skull Crushers x•12
- [ ] Triceps Extension x•12
- [ ] Kickbacks x•12
Pull Day: Back, Biceps
1. BACK (lower weight to higher)
- [ ] Lat Pull Down 3•15
- [ ] Rows 3•15
- [ ] Pullovers 3•15
2. BICEPS
- [ ] Curls 4•12
Leg Day: Legs
- [ ] Back Squats 3•12
- [ ] Front Squats 3•12
- [ ] Deadlifts 3•12
- [ ] Lunges 3•12
Cardio and Core Day: Abs, Heart
1. HEART
- [ ] Cardio of Choice 15-20min
2. ABS
- [ ] Hanging Crunches 4•10
- [ ] Leg Lifts 4x10
- [ ] Alternating Pikes 4x10
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