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adding legs to pull day

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so instead of doing a push pull legs split, If I do push then pull with legs rest and then repeat. would it be optimal?
I am a 18 year old natty beginner
 
No it won't be optimal. If you want to have a 2 day split then upper lower is the best split. You could do upper lower rest and repeat or upper lower rest upper lower rest rest.

Also, you could prioritize 1 upper push focused with more volume towards push exercises and the other upper pull focused. Same with legs, 1 session quad focused 1 session hams focused.
 
Eddie. said:
No it won't be optimal. If you want to have a 2 day split then upper lower is the best split. You could do upper lower rest and repeat or upper lower rest upper lower rest rest.

Also, you could prioritize 1 upper push focused with more volume towards push exercises and the other upper pull focused. Same with legs, 1 session quad focused 1 session hams focused.
Click to expand...
thank you brother
 
If you are a beginner you can make a lot of progress just progressing your SBD. You can do heavy squat / light pull and light squat / heavy pull along with a push day. For a true beginner I’d do something like that. The squats and deadlifts will provide so much growth stimulus assuming you are eating and recovering properly. Once you gain a base of strength in those lifts you can branch out. The isolation movements you see advanced bodybuilders doing will not do anything for a beginner because the strength isn’t there. It’s not enough stress.
 
RockyP said:
If you are a beginner you can make a lot of progress just progressing your SBD. You can do heavy squat / light pull and light squat / heavy pull along with a push day. For a true beginner I’d do something like that. The squats and deadlifts will provide so much growth stimulus assuming you are eating and recovering properly. Once you gain a base of strength in those lifts you can branch out. The isolation movements you see advanced bodybuilders doing will not do anything for a beginner because the strength isn’t there. It’s not enough stress.
Click to expand...
wouldnt that not train my whole body doe?
 
Would be smarter to combine push and pull as push days are not that taxiing for most people. Schwarzenegger did that and got good results.
 
Doesn't matter how you split it up - you need to focus most of your time on the big barbell movements. You need as much systemic stress as possible to drive growth and strength gains. This means lots of squats, deadlifts, heavy rows, bench, overhead press, etc. Lots of food, lots of rest. To be honest, you could build quite a lot of mass doing just squats and deadlifts. Don't do that though - guys with massive lower bodies and no chest look silly.
 
Last edited:
Eddie. said:
No it won't be optimal. If you want to have a 2 day split then upper lower is the best split. You could do upper lower rest and repeat or upper lower rest upper lower rest rest.

Also, you could prioritize 1 upper push focused with more volume towards push exercises and the other upper pull focused. Same with legs, 1 session quad focused 1 session hams focused.
Click to expand...
That is what I have done in the past and it worked well:
Day 1 Upper - push focus
Day 2 Lower - quad focus
Day 3. - off
Day 4 Upper - pull focus
Day 5 Lower - hams focus
Day 6 - off
Day 7. - off
 
EazyE said:
That is what I have done in the past and it worked well:
Day 1 Upper - push focus
Day 2 Lower - quad focus
Day 3. - off
Day 4 Upper - pull focus
Day 5 Lower - hams focus
Day 6 - off
Day 7. - off
Click to expand...
looks good. Those off days are as important as anything for a beginner looking to grow and add strength. Eat like it's your job, cleanly. Same with rest. Be militant about your sleep.
 
EazyE said:
That is what I have done in the past and it worked well:
Day 1 Upper - push focus
Day 2 Lower - quad focus
Day 3. - off
Day 4 Upper - pull focus
Day 5 Lower - hams focus
Day 6 - off
Day 7. - off
Click to expand...

That's exactly what I did for 2 years before switching to PPL. Works well but upper sessions lasted for ever and i was getting pretty tired in the last exercises.
 
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