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Push Pull Legs (6 days a week) Back can be sore after pull day and will limit leg day.
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Push Legs Pull This ensures a good leg day but messes with pull day.
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Pull Push Legs This feels like the most optimised of the three. Pull day is affected only once a week, as opposed to twice a week for the other two routines.
You don’t necessarily need to deadlift on both pull days. You don’t even necessarily need to do all of the same exercises. This goes for the push and leg days as well.
I do squats as main movement on first leg day, with Romanian deadlifts and calf raises. On the second leg day, I do deadlifts and light squats/lunges, and calf raises.
If your deadlift is on leg days, how is it that your pull is interfering with your legs?
Rows
When I was doing 6 day PPL I generally wouldn’t try to move up on deadlifts and squats only one day apart. Then again, when I was on a 6 day split it never really felt like any given day was that important, and I just steadily made progress on all of it until I became accustomed to that volume.
I try to emphasise different body parts on each day. First leg day focus on anterior chain, second posterior chain. First push day chest focus and second triceps focus. First pull day back focus, second biceps. This makes every day feel important.
I believe Jeff Nippard’s new program is a PPLUL split, might be worth looking into
It is 5 days a week. I like to work 6 days. Still, I will look into it.
6th day could/should be cardio if you don’t do it already
I do cardio on one of the pull days
I’m not sure about the new one but his powerbuilding program has an optional extra day for arms
Ok so you are talking about the one where he does PPLUL and extra day for lagging muscle groups. I will look into it.
