Push Pull Lower - A/B (6X/week)
Hypertrophy Coach
Push pull legs has been around forever, and it is still here for a reason. It just usually gets run badly.
Push Pull Lower A/B is the classic split written properly. Six days, every body part trained one to two times a week, with a sane number of exercises in every session.
It runs an A/B rotation: two versions of each day, so Push A and Push B are different workouts. The volume is deliberately moderate to low, which is what makes six days sustainable instead of punishing.
No junk volume. No random exercises.
Just the split everybody already knows, built the way it should have been.
A
Incline DB Press
2 x 8
B
Machine Flat Press
3 x 8
C
Machine Shoulder Press
2 x 8
D
Delt Cable Y Raise
8, 12, 15
E
Cross Cable Triceps Extensions
3 x 8
F
Smith JM Press
2 x 8
A
Wide Grip Pull Ups
2 x 8
B
Chest Supported Tbar Row
2 x 8
C
RDL
2 x 5-8
D
Reverse Pec Dec
3 x 8
E
Single Arm DB Preacher Curls
3 x 8
F
Standing DB Hammer Curls
3 x 8
A
Hack Squats
8, 12
B
Lying Leg Curls
3 x 8
C
Leg Press Quad Dominant
8, 12
D
Rear Foot Elevated Split Squats
8, 8, 12
E
45 Degree Hip Extension
3 x 8
F
Hip Loaded Calf Raise
8, 8, 12
A
Lying Cuff Lateral Raises
B
Incline Smith
2 x 8
C
Roller Cable Flys
3 x 8
D
Single Arm Cuff Cable Extensions
3 x 8
E
Dips
2 x 8
A
Chest Supported Tbar Row
2 x 8
B
Neutral Grip Machine Pull Down
2 x 8
C
Low Back Extensions
2 x 8
D
Cable Rear Delts
3 x 8
E
Machine Preacher Curls
3 x 8
F
Incline Cable Curl
3 x 8
A
Seated Leg Curl
2 x 5-8
B
Quad Dominant Heel Elevated Squats
2 x 5-8
C
Lying Leg Curls
2 x 5-8
D
Leg Extensions
E
Barbell Thrusts
3 x 8
F
Hip Loaded Calf Raise
8, 8, 12
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Push Pull Lower A/B is the classic split written the way it should have been written.
Push pull legs is the split everyone has tried. Very few people have run a version that was actually written properly. Six days, moderate volume, two versions of every session. This is that plan.
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