4. Modified Push/Pull/Legs. The original push/pull/legs split is extremely popular. It’s effective, but it doesn’t quite check all the boxes. While you have minimal negative carryover from workout to workout, it’s hard to hit every muscle twice every 7-8 days unless you do up to 5-6 workouts per week, which will be too much for most. 2. crazypsycho • 10 yr. ago. Side delts on push day if you do lateral raises, if you do upright rows then do them on pull day, rear delts also. I do a legs/push/pull two times a week. Deadlift on pull day, stiff legged deadlifts on leg day, works just fine, although I only do one set of regular deadlifts with 4-7 reps. As on leg day, choose a weight that lets you approach muscle failure by the target rep listed, but don't take the deadlifts to failure. Leave a rep or two in the tank. Even though deadlifts are a go-to movement you can include in either your back or leg routine, don't do them on both days. Include them as part of one muscle group workout for a Push your hands down into the floor and lift your butt. Next, drive your hips forward and up as you pull with your hamstrings. Push your butt up toward the ceiling, so your knees, hips, and shoulders form a straight line. Look up! Lower your butt back to the floor and repeat. Make this exercise harder by using one leg at a time. #5. Push-ups Arms respond well to frequency. On the day after push day (pull), finish off with a few sets of triceps, even drop sets if you are short on time. On the day after pull day (legs) finish off with a few sets of biceps. It’s a little extra effort but doubles your arm frequency and goes a long way. For people who want to train six times per week, a "push-pull-legs" split is popular. In this version, the "push" and "pull" days focus only on upper-body pushing and pulling movements, with a third workout that's all leg work. 3 Day Muscle Building Splits. 3 day splits are an excellent choice for natural muscle building. They offer a quality mix of time in the gym, and off days for recovery. 3 day per week full-body workouts have a long and illustrious track record. Before the modern era, full-body workouts were the norm. The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. It allows you to hit each muscle group twice a week and it’s super efficient because you are training muscles that work together at the same time, and thus the next workout session will focus on opposing muscles groups that b99sn.