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Instructions
Push-Pull-Legs: The Best Back-to-Basics Program

To break it down:

You spend one workout using your pushing muscles: chest, shoulders, and triceps.
The second workout of the week is your pulling muscles: back and biceps.
The third workout of the week is for lower body work.
Then you start over and rotate through these days as frequently as you see fit.

Three Reasons This Split Works
1 – It limits overlap between exercises.
With the push-pull-legs split, you're limiting the overlap that'll often happen with other training splits. Now, one could easily argue that overlap is a good thing. And it CAN be if you're managing your volume.

But if you're training chest, shoulders, and triceps in one session, then back and biceps the next, you're giving the pushing muscles a chance to be taken through some active and loaded stretching during back day (vertical and horizontal pulling) which can serve as a bit of localized recovery. If you need to stimulate the push muscles again that week, you just throw in another session for it.

Additionally, chest training works as a great warm-up prior to shoulder work. The anterior delts get their fair amount of work during compound chest-pressing exercises, so you could eliminate overhead pressing for shoulders if you really wanted and limit delt work to single joint movements for the lateral and posterior delts.

Because it limits overlap between muscle groups, it's easier to manage localized recovery and even systemic recovery by allocating heavier and lighter days that complement one another when frequency is increased.

2 – You can emphasize muscle groups and weak areas.
Combined with the right frequency, the push-pull-legs split is ideal for prioritizing a muscle group while putting the others in maintenance mode. Once again, the negating overlap is a big part of this. The other part is that if you wanted to really focus on bringing up a muscle group, you could.

3 – You can prioritize training goals.
Now, let's say you want to strengthen your legs and get leaner. If you want to do this, you could alternate a heavy leg session with a more metabolic stress-based one. Your first leg workout would be lower volume and high intensity, while your second one would be moderate volume, low intensity, but high effort.

#PC Conventional Deadlift
2 sets x Warmup 12,8
Rest 90 sec between sets
#PC Conventional Deadlift
3 sets x 5 reps,90 second rest
Rest 90 sec between sets
#PC - Weighted Wide Grip Pull Ups
3 sets x 8 reps, 60 second rest
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#PC - Barbell Bent Over Row
3 sets x 8 reps, 60 second rest
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#PC Chin Up
3 sets x 8 reps, 60 second rest
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#PC - Dumbbell Single Arm Bent Over Row
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#PC - Weighted Close Grip Pull Ups
3 sets x 8 reps, 60 second rest
Rest 90 sec between sets

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