\u00a0\nI bet you've come across the push\/pull\/legs split somewhen across your accomplished training's journey. Many folks structure their workouts around this principle.\nThis isn't even calisthenics specific. Even in traditional weightlifting, bodybuilding or the bro's throwing 'round weights at your local discounter gym this split is very wide spread.\nAnd that is so for a reason. It is one of the most versatile splits. It forgives mistakes, beginners as well as advanced athletes can use this split successful and it is rather simple to understand.\nIf you are on the lookout for a well designed push\/pull\/legs program in terms of calisthenics, have a look at my free beginner program. You can check out the first session here or subscribe my newsletter to get the whole program as a comprehensible ebook directly in your inbox.\nOK - enough advertising for today - promised. Let's dive into this intresting topic and see how you can utilize this split!\n\u00a0\n\u00a0\n\n\u00a0\n\u00a0\n\u00a0\nThe basic structure of a push\/pull\/legs split\nLike the name suggestes - you structure your week around the seperate session. A push session, a pull session and a session for your legs.\n\u00a0\nPer session you should choose around 4-6 exercises containing about 3-5 sets. The goal here should be to accumulate around per muscle group, choose exercises for all movement pattern and work in every repetition range.\nMany things to consider for such a simple plan, isn't it? But it sounds more complex, than it really is. Stay with me!\n\u00a0\n\u00a0\nPush\n\nThe only actor playing his role on these days is called Push.\u00a0His workout is all about the same-named movement pattern. It doesn't matter if you push vertical or horizontal - as long as you push.\nSo what to train on these days?\nAs an calisthenics athlete you could choose complex pushing exercises like pushups, inverted presses, dips, handstands or even planches.\nGeneral fitness enthusiasts should choose exercises targeting their chest, triceps or shoulder. Great examples herefore could be essentials like the bench press or military press.\n\u00a0\n\u00a0\nPull\nLikewise the previous day, you focus on one movement pattern - Pull. Further splitted that means vertical and horizontal pulling patterns. Or let your biceps burn - that's legitimate, too!\nGreat cornerstones of this day are pullups, chinups, different levers, and all variants of rows. Everything targetting primarily your back and biceps is legitimate.\n\u00a0\n\u00a0\nLegs\nDon't skip leg day, bro!\nReread this. Your legs are important - and I see often calisthneics enthusiasts negleting their legs. They say - their goals are primarily upper body focussed and heavy legs would hinder them to achiev them.\nBut - who says you have to get big legs? I rather spend my time working on strong, explosive and bendy legs. The bamboo legs like Ido Portal named them.\nIf you want to get big legs thats legitimate, too. My point is plainly - spend time working out your legs.\nI would also do some ab exercises in this session, too. You can't dedicate enough time working on your abs.\u00a0\n\u00a0\n\u00a0\n\u00a0\n\u00a0\nThe Benefits of this split\n\nThe 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 prefrences.I always like to say - there is a PPB split for everyone!\nBeginners, intermediate and advanced athletes can make great progress with this kind of split.\nWhile trashing yourself can be done easily, it is hard to get into real overtraining.Because there are always a few days between training each movement pattern your muscles should be fresh and energized.\n\n\u00a0\n\u00a0\n\u00a0\n\u00a0\nThe Drawbacks of this split\n\nNot all your muscles can be strictly differentiated into pushing or pulling muscles. Some do both or aid the prime movers to enable complex movements. \nYour core can get a harsh beating depending on your exercise choice. He is involved in every movement pattern. And if you chose to work planches, levers, leg raises, l-sits, deadlifts and squats - you will feel the effects on your core!Therefore - be smart in your choice and prepare your core well for everything there is to come.\nIt is possible that your legs can fall somewhat behind if your are training them just for 1-2 times a week. Does that bother you?\n\n\u00a0\n\u00a0\n\u00a0\n\u00a0\n\u00a0\n\u00a0\nYou can use the push\/pull\/legs split for these conditions\nThree days\nA great example for this choice would be to workout on mo\/we\/fr or as you wish. The biggest advantage of PPL is its versatility.\n3 days of strength training are great for beginners, dudes with minimal time, or guys whose main endevour is another activity.\u00a0\nOne great example of this would be soccer player, wanting to increase their performance and decrease their chance of injury. Or even the curling athlete - getting strong is never wrong. Life will crush the weak.\n\u00a0\n\u00a0\nFive days\n\n5 days to workout could be the next step for anyone prioritizing their strength work.\n\u00a0\nDon't get me wrong here - there is a great potential for achieving results within 3 days of strength training, too. And I get it totally, that fitness is not everyones sole life. That's totally fine.\nI just want to point out that it makes a difference if you work out 2 or 6 times a week if you are really serious about it. It all depends on your goals and ambitions. *Rant over*\n\u00a0\nYou could train this split for example on every workday and take the weekends off.\nIf you are new to workoing out this much - take it slow. 2 additional days are a lot of volume. And the saying - volume kills - is true. I can sign that!\u00a0\n\u00a0\n\u00a0\nSix days\nSix active days are something for ambitionous strength athletes and guys with experience.\nI would suggest working out mo\/tu\/we\/th\/fr\/sa and having sundays off, relaxing, doing some other activities, or caring for your outside-the-gym-life.\n\u00a0\nI like this split, because you got 2 seperate leg session. Therefore you don't have to squat and deadlift in one session. Let me tell you - if you go heavy on both - that's no fun day. It's a day you fear beforehand.\n\u00a0\nI would suggest going hard on the squats in leg session one and choosing some easy deadlifts - like one legged, more technqiue focused variants. In session two you reverse that and go easy on the squats and hit the deadlifts hard. Another cool idea to do one session both-legged and one session single-legged.\n\u00a0\nAs you should know now - push\/pull\/leg splits are freakin versatile. If I would write down every creative idea this oone would get a reallyyyyy long post. Even for my standards.\n\u00a0\n\u00a0\n\u00a0\n\n\u00a0\n\u00a0\n\u00a0\n\u00a0\nHow to combine this split with other activities\nEver yone of us got limited time. And even worse - limited regenertion capacities.\n\u00a0\nThe goal here is to know your goals - and your WHY. Altough you might have many goals, I can't stress enough that focus is as important as goalsetting itself. I made the mistake chasing too many goals the same time all too often and it cost me much time, spent more wisely on 1-2 of them.\nWhen it comes to goals tunnel vision is appropriate.\n\u00a0\nNevertheless, I will show you some clever methods to combine this or generally speaking, any other split with other activites. Because if well planned, your other activites and your whole life can benefit from strength training.\n\u00a0\n\u00a0\nSkill work before your strength work\nWork for 10-20 minutes on some specific skills you desire to learn before you advance into the sets and reps grind.\nWhile this part is optional for many, it makes sense if you wanna learn something specific - like a handstand.\nTherefore, it is really important to know what is a skill and what's not:Skills are exercises with a high techniqual demand, requiring some baseline strength. They are no walk in the park, netiher should they trash yourself. Above all, they need your concetration and tons of repetition.\n\u00a0\nThe previously named handstand is a great example. For most - the move shouldn't be hard work. It takes some courage to go upside down, but once this is sucessfully done and you know how to bail, it just takes some medium effort. What it takes it tons of time to achieve it.\nFor some planche work could be skill work, too. For the strong ones who can hold the positions properly. While for others the same work would be max effort.\n\u00a0\nOther examples for skillwork, could be:\n\nCartwheels, Au Cortado, Kicks (B-Kick, J-Kick, Tornadokick,...)\nCrow\/Crane\nall kinds of hangs (one arm hang, meathook,...)\nbalance work, squats\nrolls, spins, flips\nall kinds of handstand (plus entries and exits).\n\nBut as previously said - much depends on your very own level. It's the same with warmups - some use pullups as an warmup for others it's an max effort goal.\n\u00a0\n\u00a0\nGet out of your normal gym routine\n\nWhat would you say to some months of climbing and escaping your normal pull routine?\nI love to do this from time to time. Although I love calisthenics, highly repetitive work can be annoying, too.\nYou could also swap your normal push work and hit the weights instead hard. Get some serious bench press and military press!\n\u00a0\nSometimes stepping out of your comfort zone is all it takes to spice everything up. And as much I love climbing - It could never be all I do. After a few months I am more than happy to come back to my beloved pratice.\n\u00a0\n\u00a0\nStrength training to support your main activity\nNot everyone wants strength training to be his life's center. I truly understand that. Or maybe another activity is your main.\nI would say - spend as much time as possible on that acitvity and spice your routine up with 2 full body sessions per week. Because runners, boxers, tennis players and many others can benefit from some strength work.\nClever strength and mobility work can decrease the chance of you getting injured and toughen your body up against many stressors of life.\nGetting strong is never wrong - as the saying goes.\n\u00a0\n\u00a0\n\u00a0\n\u00a0\n\u00a0\nSources and further reading\n\nAntranik is one cornerstone in the online world of bodyweighttrainings. Every one who stumbled upon reddit will know his work. If not - take a look around this community. - Top tip!\nThis routine by Al Kavadlo is one great push\/pull\/legs split. Take a look at his work, if you are in calisthenics!\nMyProtein's blog has many tasty recipies and some useful information when it comes to basic training knowledge.\u00a0 Take a look at their post about general splits.\nThe blog T-Nation at which the bodybuilder Christian Thibaudeau sometimes writes, is a great starting point for basic training knowledge, too.