Pull Push Legs Workout Plan

Training split for 3 day routine.

Pull push legs workout plan. The workout sessions are divided by the type of motion used to perform exercises into three categories. Chest shoulders and triceps. Here is a sample push pull routine with workouts separated by a rest day. Push workouts include chest shoulders and triceps.

Incline barbell bench press. The push workout exercise 1. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. The clavicular head of the pecs is often a.

Pull workouts take care of back and biceps. Day 3 push pull legs pull. Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1. You may want to start with this if you re new to the concept or new to working out in general.

The push pull legs workout routine. The first exercise we re going to cover in a typical push workout for mass is the incline barbell bench press. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. To break it down.

This exercise is used to target the clavicular head of the pecs which makes up the mass of the upper chest. Day 1 push leg pull. Push pull legs routine. And for that you have two options.

Day 4 rest. Intermediate level 6 months 2 years workout now talking about the intermediate level workout the push pull format includes usually 3 to 4 days of calisthenics. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. Now that you ve seen the different versions of this split and picked the one that s best for you the next thing you ll need is an actual workout routine to go along with it.

Basic 3 day push pull legs workout. While leg workouts cover quads hamstrings and calves. You spend one workout using your pushing muscles. However this stage of exercise requires a moderate intensity.

Below is a standard basic push pull legs workout routine. The third workout of the week is for lower body work. I based the first phase of the super soldier protocol around push pull legs for good reason. The second workout of the week is your pulling muscles.

Day 2 push pull legs. Download the free workout log spreadsheet i made specifically for this routine. Push workouts consist of upper body push. If you exceed the rep goal by 0 3 reps then add 2 5 5lbs to the working weight the next time you perform the exercise.