The Push-Pull-Leg Routine

Push and Pull are the two forces that are used with every movement. If you push, you pull; it’s that simple. What you push, you should pull. If you push a barbell away from your body, you should pull it towards your body; always work the opposite motion. Push / Pull / Legs was a routine designed by a guy named Frankie on the Muscle Talk forum back in 2003. It wasn’t until 2006 that I heard of the routine and began recommending it to almost everyone I came across.

The push / pull / legs routine uses antagonistic movements on each day; for every push, there is an opposite pull. It assures balance at the joint that separates that specific movement. For a balanced scapulae, keeping the resistance and volume of your row equal to that of your bench press is the most beneficial way to do so. As discussed in a previous article, it is working retraction for every protraction. Depression for every elevation is useful too, but very rarely do you see scapulae depressions incorporated.

Here is the way the push / pull / legs routine can be set up:

Workout 1: Push Force

1- Bench Press

2- Overhead Press

3- Weighted Dips

4- Abs

Workout 2: Pull Force

1- Deadlift

2- Barbell Row

3- Pullup

4- Leg Raises (squeeze your glutes to take out the hip flexors)

Workout 3: Legs Work

1- Squat

2- Stiff-leg deadlift

3- Calf Raises

4- Inversions

Pulling is the most neglected force anymore. It’s often pushing exercises like bench presses that are the prime focus of everybody’s routine. Bench presses has been known to cause internal humerus rotation and protracted shoulders, so I would watch on how frequently you do these.

If you want to add in a push to the push day, like incline presses, then try to balance that with another pull. In this case, face pulls or bent over lateral raises would do you good. Another way to assure balance is by performing those pull movements with 5 sets of 5 volume schemes and performing your pushing motions like bench presses and overhead presses with 3 sets of 5 for volume schemes.

Abdominal work and grip work can be added at the end of any of the workouts. Abs could be used isometrically, like with planks. Plate pinches and brick lateral raises are the best ways to work the grip outside of maybe hanging towel chins.

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