Push Pull Lower - Single (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 Single is the classic split at its simplest. Six days, three sessions. Push, pull and lower, each run twice a week.
It is built to be repeated. Run it as written, then run it again, or extend it and go months on end. The volume is moderate to low, and every exercise is easy to swap when the gym is busy or the equipment is missing.
No junk volume. No random exercises.
Just three sessions you can actually keep running, for lifters who want a split that lasts.
A
Flat DB Press
2 x 8
B
Roller Cable Flys
3 x 8
C
High Incline Smith Press
3 x 8
D
Lying Cuff Lateral Raises
8, 12, 15
E
Single Arm Cuff Cable Extensions
3 x 8
F
Dips
2 x 8
A
Chest Supported Tbar Row
3 x 8
B
Neutral Grip Machine Pull Down
3 x 8
C
RDL
2 x 8
D
Cable Rear Delts
3 x 8
E
Single Arm Machine Preacher Curls
3 x 8
F
Incline Cable Curl
3 x 8
A
Seated Leg Curl
2 x 12
B
Knee Dominant Heel Elevated Squat Safety Bar
2 x 8
C
Lying Leg Curls
3 x 8
D
Hack Squats Banded
8, 12
E
Barbell Thrusts
3 x 8
F
Hip Loaded Calf Raise
8, 8, 12
A
Flat DB Press
2 x 8
B
Roller Cable Flys
3 x 8
C
High Incline Smith Press
3 x 8
D
Lying Cuff Lateral Raises
8, 12, 15
E
Single Arm Cuff Cable Extensions
3 x 8
F
Dips
2 x 8
A
Chest Supported Tbar Row
3 x 8
B
Neutral Grip Machine Pull Down
3 x 8
C
RDL
2 x 8
D
Cable Rear Delts
3 x 8
E
Single Arm Machine Preacher Curls
3 x 8
F
Incline Cable Curl
3 x 8
A
Seated Leg Curl
2 x 12
B
Knee Dominant Heel Elevated Squat Safety Bar
2 x 8
C
Lying Leg Curls
3 x 8
D
Hack Squats Banded
8, 12
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 Single is the split I give someone who wants one structure they can run for a long time.
Push pull legs is the split everyone has tried. Very few people have run one long enough to see what it actually does. Three sessions, six days, and nothing that expires after twelve weeks. This is that plan.
Get Push Pull Lower - Single (6X/week)
