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    Program designer tim mccomsey of trymfit says there are three main components to the winter bulk-up program: 1. The program focuses on large muscle groups: chest, back, and legs. You’ll train each group twice per week. The first part of the week will be most challenging; the second part will be scaled back to some degree. You'll train fewer muscle groups each workout, allowing you to do more exercises per muscle group while training each muscle group with even greater intensity. Although there are numerous ways to pair muscle groups to work with a 3-day split, one of the most effective is also known as a push/pull/legs split. About 6 day push pull legs routines. Push pull legs (ppl) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout structure, often referred to as a split, allows for recovery from a certain set of movements while still training other movements. A pull workout is part of the well known push-pull-legs routine. Download our free e-book for more information about the push-pull-legs routine for calisthenics. In the ‘pull’ workout you will train the upper body pulling muscles which are the back and biceps. Push pull legs (3, 4, 5 and 6 day training splits) the push pull legs routine can be split over 3, 4, 5, or 6 days a week. The two most common frequencies are the 3 and 6-day splits, and the two i generally go between myself, depending on where i’m at with my training. Sample 4-day push/pull workout. With all that out of the way, here’s an example of what a 4-day push/pull workout routine might look like. You can throw in some ab work at the end of each pull workout. Push workout 1 squat 3 sets x 5-8 reps leg press 2 sets x 10-15 reps bench press 3 sets x 5-8 reps incline dumbbell press 2 sets x 10-15 reps. T nation – the best strength training and bodybuilding articles, workouts, and supplements to help you get bigger, stronger, and leaner! The push-pull legs routine is one of my favorite workouts. Training six days a week is tough but you’ll also stay on this for 3-6 weeks. Beyond 6 weeks, you could indeed run into an issue of overtraining (due to the lack of rest days for recovery). It’s almost impossible not to make gains on this program. Splitting your training into a push/pull/legs routine has become popular over recent years, as it’s possible to train each muscle group twice per week when training 6 days per week and taking one off-day, and also allows for 48 hours rest between performing the same exercises to promote recovery. Perform the push days on mondays and thursdays and the pull days on tuesdays and fridays, resting the remainder of the days. For the moves done for 5×5, add five pounds at the end of each four-week cycle. The quads are the “show ” muscles of your legs. They make up the bulk of the size of your legs and are what creates that tear drop effect down next to your knee. Leg exercises like the back squat, front squat and lunges are all great movements to train the quads. The hamstrings are three muscles that form the back of your legs 
     

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