The Ultimate PUSH PULL LEGS Workout Split for Muscle Gain (6 Weeks Gym Plan)

Summary

This video provides a comprehensive 6-day push-pull-leg workout split aimed at muscle growth, strength, and conditioning. It covers a variety of exercises tailored for both beginners and advanced lifters, with a focus on strength, hypertrophy, and metabolic conditioning. Each day is strategically designed: Push days emphasize chest, shoulders, and triceps; Pull days focus on back, biceps, and traps; Leg days target lower body strength and conditioning. The video also includes tips on nutrition, supplementation, and recovery, ensuring viewers can maximize results and prevent injury. A must-watch for anyone looking to build muscle and improve fitness.

Takeaways

• 😀 The push-pull leg split is a 6-day workout routine focusing on muscle gain, with a day of rest on Sunday.
• 😀 Day 1 (Push) focuses on strength and hypertrophy, targeting chest, shoulders, and triceps with barbell bench presses and overhead barbell shoulder presses.
• 😀 Day 2 (Pull) emphasizes strength, hypertrophy, and back, biceps, and traps development with exercises like weighted pull-ups and bent-over barbell rows.
• 😀 Day 3 (Legs) is focused on strength and hypertrophy for lower body, incorporating barbell back squats and Romanian deadlifts.
• 😀 Days 4, 5, and 6 shift to metabolic conditioning, reshaping, and muscle definition, with a focus on circuit-style training and lighter weights.
• 😀 Day 4 (Push) includes a giant set workout combining exercises like incline Smith machine chest press and dumbbell Arnold press, with 30-second rest between exercises.
• 😀 Day 5 (Pull) involves a giant set with exercises like closed-grip seated rows, lat pull-downs, and cable hammer curls, focusing on speed and form.
• 😀 Day 6 (Legs) uses giant sets with exercises like leg press, walking lunges, and calf raises, with 30-second rest between exercises and 2 minutes rest between rounds.
• 😀 A crucial part of the routine is progressive overload; gradually increasing weights or intensity to see continuous gains.
• 😀 Rest and recovery are essential for progress, with proper nutrition (focusing on protein and carbs around workout times) and supplementation playing a key role.

Q & A

What is the primary goal of the push-pull leg split discussed in the video?

The primary goal of the push-pull leg split is to help individuals gain muscle by focusing on hypertrophy, strength, and metabolic conditioning, depending on the phase of the split.

How is the push-pull leg split structured over the week?

The push-pull leg split is structured as follows: Day 1 - Push (strength & hypertrophy focus), Day 2 - Pull (strength & hypertrophy focus), Day 3 - Legs (strength & hypertrophy focus), Day 4 - Push (metabolic conditioning & definition focus), Day 5 - Pull (metabolic conditioning & definition focus), Day 6 - Legs (metabolic conditioning & definition focus), and Day 7 - Rest.

What exercises are included in Day 1 of the push routine?

Day 1 includes barbell bench press and overhead barbell shoulder press as strength exercises, followed by supersets like incline dumbbell press with dumbbell lateral raises, and weighted dips with tricep pushdowns.

How should weight be managed during the strength exercises?

The weight should be progressively increased each round if possible, focusing on form and technique. Rest 60-90 seconds between sets to ensure optimal performance.

What is the focus of the exercises on Day 4 (Push day)?

On Day 4, the focus is metabolic conditioning and reshaping the muscles. The workout consists of a giant set of exercises targeting the chest, shoulders, and triceps with high reps (12-15) and minimal rest.

What are the key exercises for Day 2 (Pull day)?

Day 2 includes weighted pull-ups, bent-over barbell rows for strength, and supersets of wide-grip lat pull-downs with chest-supported dumbbell rows, and straight-bar bicep curls with incline dumbbell curls.

How should one approach the metabolic conditioning phase on Day 4, 5, and 6?

During the metabolic conditioning phase, the focus is on reshaping muscles, improving definition, and conditioning. Exercises are done in giant sets with 12-15 reps per exercise, with rest only between exercises and a longer break between rounds.

What is the purpose of the 'push-up ladder' on Day 4?

The push-up ladder is a high-intensity finisher that involves performing push-ups in descending sets (20, 18, 16, etc.), with minimal rest between each set. It helps build endurance and strength in the chest, shoulders, and triceps.

What role does rest and recovery play in this push-pull leg split?

Rest and recovery are critical for muscle growth and recovery. Day 7 is a full rest day where recovery activities like massage, cold showers, and sauna are encouraged. Proper sleep and nutrition also play a key role in recovery.

How does the push-pull leg split benefit individuals of different fitness levels?

The push-pull leg split is adaptable for beginners, intermediates, and advanced individuals. Beginners may take more rest and lift lighter weights, while more advanced individuals may push for heavier weights and fewer rest periods. The basic structure and exercises remain the same for all levels.