Thread: Push/Legs/Pull Once or Twice a Week?

IMO once a week is good otherwise youll be training six days in a row- and you will be in a high risk of overtraining
Push
Off
Legs
Off
Pull
Off
Off

i have been doing a push-pull-legs for about a year now and love it haha. well anyways you can do something like this:

monday: upperbody-push
tuesday: off
wednesday: legs
thursday: off
friday: upperbody-pull......note: you can switch wed. and fri. if u want

or you can do what i am doing now and do it 2x's a week like this:

monday: upperbody-push
tuesday: upperbody-pull
wed: off
thursday: legs
friday: upperbody-push and pull

(foreman helped me set that up )

note: on monday and tuesday i do 70-75% of 1rm and on friday i do 90-95% of 1rm

You don't always have to limit it to seven days. For example, I do this in an 8 day cycle and it is working very well for me

Push
Pull
Legs
off
Push
Pull
off
off

My legs are doing fine and I like to do cardio and such so that is why I only work them once every 8 days like that. With that, I am hitting each upper body every 3 days. I find this is enough time for my body to recover and have not experienced symptoms of overtraining.

I do a m-w-f split...I do prrs thought but thats not important.

I have trained so many different splits and days and have founds 3x week is fine for me training everything once a week. I also do a circuit training composed of body weight exercises focusing mainly on my core and stabilizer muscles for some cardio/bosy conditioning.

Just try it out. Start with on try it for a few weeks and if you dont feel you are getting gains switch it up a bit and keep testing it out until you figure out what split works best for your body! And dont neglect legs like many people do!

Once a week should be sufficient, especially consider the added physiological stress of your job. You could also try something like hitting each session once every 5 days. Example:

Pull
Push
Off
Legs
Off

The split doesn't necessarily have to follow the calendar week if you don't want it to. You could also alternate which workout you perform twice each week. Example:

Pull
Off
Push
Off
Legs
Off
Pull

Next week...

Push
Off
Legs
Off
Pull
Off
Push

Etc.


Nonetheless, each session once per week should be sufficient. Those are just ideas for you to throw around if you feel like you can handle more beyond that and your gains aren't to your liking. I say start at once each week and go beyond that if you feel you are capable.