You might be surprised to learn that the push, pull, legs split is extremely popular. When I got into coaching, this was one of the biggest surprises. I would estimate that somewhere around 20% of my clients were using a PPL when they signed up for assistance.
The push, pull, legs split can be a quality approach. It can also be abused in the sense that trainees can end up doing too much weekend volume per body part.
One of the benefits of the PPL split is that it allows for a degree of frequency training. You can hit a body part more than once a week.
There are downsides to this split, though. Namely, training days can get pretty intense, especially if you try to do too much volume each day.
The Massive Iron PPL (push, pull, legs) should be run as a flexible schedule. During extremely busy weeks you should train no less than three days. This, at least, allows you to hit a muscle group once a week. If you are feeling a bit run down, reducing your weekly schedule to three days can be a good way to actively recover and reduce volume while still pushing for progression.
For the most part, you should run this program four to five days a week. Keep rest days intuitive and flexible, and don’t hesitate to change your weekly schedule based upon how you feel, or what’s going on with your life.
QUESTIONS & ANSWERSAsk a Question
Is it posible to built a 2 day split out of these plan? I want to train a push pull with the legs in it (like squats and press in push and deadlift variations in pull)...this plan seems to be the nearest.
I have a 2-day split available:
Will I build strength along with muscle with this program?
Yes. All of my programs involve both.
I don’t have access to a full gym. Is that required for this program? I currently have a bench, a range of dumbbells, a pull-up bar, and rings.
You can swap in exercises as needed. The basic structure will hold up with appropriate exercise swaps.
Hello I have or well had the massive iron program but some kind of a way I deleted it from my files is there anyway possible that is can be resent out to me
Send me an email and I'll send it over. Thanks!
I recently purchased this program , however currently I cannot do pull ups or dips , what should I replace them with ?
I would need to know more about the equipment you have available. Email me at email@example.com
Hi Steve Is this program for beginners
Yes, beginners can run this. I wouldn't run it as a novice though.