Understanding the Push Pull Split

The push pull split is one of the most practical ways to organize your training. It groups exercises based on movement patterns instead of just body parts, which makes your workouts more balanced and easier to manage.

Push days focus on movements where you are pushing weight away from your body. This usually includes chest, shoulders, and triceps. Think bench press, overhead press, and tricep extensions.

Pull days focus on movements where you are pulling weight toward your body. This targets the back and biceps. Exercises like rows, pull ups, and curls fall into this category.

A simple example of this split could look like:

• Push Day: Bench press, incline dumbbell press, shoulder press, tricep pushdowns
• Pull Day: Barbell rows, lat pulldowns, face pulls, bicep curls

This structure helps you train related muscle groups together while allowing others to recover. It also makes it easier to stay consistent since your workouts have a clear focus each day.

In GMLYFT, you can build your own push pull routines based on how you like to train. If you are just getting started, there are also pre built routines to help guide you and give you a solid starting point.

Train with structure. Track your progress with  GMLYFT.