Here is a sample push-pull routine with workouts separated by a rest day. For optimum results, perform 3–4 sets of 8–12 repetitions for each exercise, and rest for 2–3 minutes between sets.

The best push-pull-leg and upper/lower body workout splits aim to prevent this from happening. Put simply, a push-pull-legs (PPL) routine will maximise time in the gym, while allowing ample time ...