What is the best split for a 6-day workout schedule? Push-pull legs?
When it comes to building a strong and toned physique, the right workout split can make all the difference. One popular split for those who prefer a six-day workout schedule is the push-pull-legs (PPL) split. This type of workout routine is based on dividing your workouts into three categories: push exercises, pull exercises, and leg exercises. In this article, we will explore what the PPL split entails and why it might be the best split for you.
What Is A 6 Day Workout Split?
The title says it all, but 6-day workout split is a fitness routine that involves working out six days per week, with one day of rest. The split usually involves targeting different muscle groups on each day of the week, allowing for adequate recovery time for each muscle group while still providing a high frequency of training. The workouts can vary in intensity and duration, but they are typically designed to challenge the body and promote muscle growth and overall fitness. A 6-day workout split is suitable for individuals who have a high level of fitness and are looking to take their training to the next level. Side note, The Rock has a very intense 6-day workout split, which includes cardio and weight lifting 6 times a week.
What is the Push-Pull-Legs Split?
The push-pull-legs split is a workout routine that focuses on three main muscle groups: the upper body pushing muscles (chest, shoulders, triceps), the upper body pulling muscles (back, biceps), and the leg muscles (quadriceps, hamstrings, calves). In a PPL workout routine, you would typically work out each muscle group once per week, with each day dedicated to one of the three categories.
Here's an example of what a typical PPL workout schedule might look like:
- Day 1: Push (chest, shoulders, triceps)
- Day 2: Pull (back, biceps)
- Day 3: Legs (quadriceps, hamstrings, calves)
- Day 4: Push (chest, shoulders, triceps)
- Day 5: Pull (back, biceps)
- Day 6: Legs (quadriceps, hamstrings, calves)
The Best 6-Day Workout Splits: Pros and Cons of Other Options Compared to Push-Pull-Legs
While the push-pull-legs (PPL) split is an excellent choice for a 6-day workout schedule, it's not the only option available. Here are some other popular 6-day workout splits, along with their advantages and disadvantages:
In an upper-lower split, you alternate between working your upper body and lower body. For example, you might do upper body exercises on Monday, Wednesday, and Friday, and lower body exercises on Tuesday, Thursday, and Saturday. The advantage of this split is that it allows you to focus on each area of the body more intensely. Additionally, it can be an effective way to build strength and muscle mass. However, it can be challenging to fit all the necessary exercises into each workout, and it may not be suitable for those who prefer longer workouts.
Body Part Split
With a body part split, you dedicate each day to working a specific muscle group. For example, you might do chest exercises on Monday, back exercises on Tuesday, leg exercises on Wednesday, and so on. This split can be an effective way to target specific muscle groups and achieve a more balanced physique. However, it can be time-consuming, and it may not be suitable for those who prefer shorter workouts.
In a full-body split, you work out your entire body during each workout. For example, you might do squats, bench press, and pull-ups during one workout session. The advantage of this split is that it allows you to work out each muscle group more frequently, which can lead to better results. Additionally, it's suitable for those who prefer shorter workouts. However, it can be challenging to fit all the necessary exercises into each workout, and it may not be suitable for those who prefer longer rest periods between workouts.
Why is the Push-Pull-Legs Split Effective?
Ultimately, the best split for a 6-day workout schedule depends on your fitness goals, training experience, and preferences. However, the push-pull-legs split is an excellent option for several reasons. One of the main reasons why the push-pull-legs split is so effective is that it allows you to focus on specific muscle groups each day. By dedicating a whole workout session to a particular muscle group, you can perform more exercises that target that area, resulting in greater muscle activation and better results. Additionally, by training complementary muscle groups together, you can help balance out your physique and prevent muscle imbalances.
Another benefit of the PPL split is that it allows for adequate rest and recovery between workouts. By alternating muscle groups each day, you give your muscles time to recover before you work them again. This is especially important when working out six days a week since you need to ensure you're not overtraining or risking injury.
Finally, the PPL split allows for flexibility in your workouts. While each day has a specific focus, you can vary the exercises you perform each session to keep things interesting and challenging. Additionally, if you miss a workout, you can easily pick up where you left off without disrupting the overall workout plan.
Is the Push-Pull-Legs Split Right for You?
The PPL split can be an effective workout routine for anyone looking to build muscle, increase strength, and improve their physique. However, it's essential to consider your fitness goals, training experience, and preferences before committing to a six-day workout schedule. If you're new to working out or prefer shorter workouts, a PPL split might not be the best fit for you. Similarly, if you have specific fitness goals, such as training for a marathon or powerlifting competition, you might want to consider a different workout routine.
Our Final Thoughts On PPL
The push-pull-legs split is a popular workout routine for those who prefer a six-day workout schedule. By focusing on specific muscle groups each day and allowing for adequate rest and recovery, the PPL split can help you build muscle, increase strength, and improve your overall fitness. However, it's essential to consider your fitness goals, training experience, and preferences before committing to this type of workout routine. As with any workout, consistency and proper form are key to seeing results.