Posted by: Shawn
Push pull training routines are certainly not a new phenomenon; it has been used for years by some of the best competitive bodybuilders like Dorian Yates. It makes a lot of sense to train using an upper body split routine training push and pull movements.
Your pushing movements will be any movement that pushers the weight away from your body while a pulling movement would be pulling the weight towards your body. But things change when training the lower body because there are only a handful of pulling options for the legs.
The push pull workout below should be part of a push pull split routine training each body-part twice a week. A push pull workout can also easily be done using bodyweight but when training legs one would need to eventually invest in a weight vest or some kettlebells to continue to increase strength.
A normal full body push pull routine done at the gym would include movements like all the common pushing chest and triceps movements. The pulling movements would be your common back and biceps movements. The same push pull principal can be applied to legs.
When your objective is to increase the muscle size of your legs the sets and reps that you choose are important. The Pull push workout routine listed below should be done using heavy weights with low reps like 3 or 6 sets of 3 to 5 reps each makes it a tough heavy workout.
The workout listed below should be trained twice a week with at least 48 hours rest before the next leg workout. Lunges and split squats can be done holding kettle-bells or dumbbells for extra weight. The workout lists 5 X 5 or 5 X 10 reps which should vary depending on your response.
Push-pull workout for legs:
Deadlifts 5 x 5 reps (snatch-grip, trap bar, sumo or conventional)
Squats 4 x 5 - 10 reps (Front or back squats or leg press)
Lunges 4 x 5 - 10 reps (Split squat or step-ups)
Leg curls 4 X 5 - 10 reps (Standing or seated)
Calf Raises 4 x 5 - 15 reps (Standing, seated or leg press)