Leg day I do squats and deadlifts and some calf lifts. The squats and deadlifts usually take a long time though, as I have to wait for a rack or platform to open up, then I have to adjust everything, and get the proper weights on etc. etc., so I'm worried about adding too much more time to leg day. Monday: Push (Chest, Shoulders, Triceps) Tuesday: off. Wednesday: Pull (Back, Biceps) Thursday: off. Friday: Legs (Quads, Hamstrings, Calves, Abs) Saturday: off. Sunday: off. There are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. This makes this by far the most convenient and easy-to Per muscle group (Monday: chest, Tuesday: back, Wednesday: Legs, etc.) Upper body/ lower body; Push/ pull/ legs; If you’re interested in following a pull workout, then the viable option would be the push/pull/legs split because following a different training format can lead to muscle imbalance if you’re adding too much to your pull sessions. If you’re getting 5 good days in and hitting every body part at least twice a week you’re good. You could do a PPL for 3 days then 2 days of Upper/Lower. You could even go 5 days of PPL then 2 days rest then pick up where you left off, which would make things wonky but example PPLPP RR LPPLP RR PLPPLP etc. The main thing is consistency. when i train my CNS cant handle more than 2 days of training consecutively. So i do a 2:1:2 with one dedicated rest days and one day where I fuck around and have fun in a fitness oriented fashion. some days I'll do a mock strongman competition, sometimes ill do a hero workout, or pull a page from my MTI training program and do a mini event. Paul, I am a big fan of yours and I loved the Push/Pull/Split article you authored. In that article you talk about training body parts 2x per week and up to 6x per week total training sessions to improve body composition. I also follow you on Instagram and read that you (appear) to no longer recommend 6x per week, specifically that nobody should do it. Here is the quote I read yesterday: First Push Day #1. Barbell back squats: 5 sets x 3-5 reps. Bench press: 5 sets x 3-5 reps. Single-leg leg press: 3 sets x 6-8 reps (each leg) Shoulder dumbbell press: 4 sets x 6-8 reps. Weighted dips: 3 sets x 6-8 reps. Seated calf raises: 3 sets x 8-10 reps. The first push day of the week is focused on strength. A push/pull split is ideal for people who don’t like leg days. Rather than devote an entire workout to your lower body, you do a little bit of leg work every time you train. That is, the push day workouts involve some exercises that focus on your quads, such as the squat or leg press, while the pull day workouts will include some work for The push-pull-legs workout has been popular for decades, which means it works. By grouping body parts by function and rotating muscle groups workout to workout, you can train hard every day but still get plenty of recovery between training sessions. The Push/Pull/Legs Split is very versatile. You can train with it 3x, 5x, 6x a week. One session can go for 45 minutes or 2 hours. That’s all up to your preferences. I always like to say – there is a PPB split for everyone! Beginners, intermediate and advanced athletes can make great progress with this kind of split. PMCse.