Push Pull Split Workout Plan

The push pull legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout.

Push pull split workout plan. First i have something awesome for you. And for that you have two options. Push workouts consist of upper body push. The push pull legs workout routine.

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. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. The workout sessions are divided by the type of motion used to perform exercises into three categories.

This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. Training split for 3 day routine. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. This means that you get the maximum overlap of movements within the same workout and the muscle groups being trained get an overall benefit from this overlap.

In contrast you could organize your workout according to pushing and pulling movements so your chest shoulders thighs and tri s get hit on the push day and your back hamstrings biceps and rear delts get worked on the pull days. 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. You can throw in some ab work at the end of each pull workout. Here is a sample push pull routine with workouts separated by a rest day.

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. Push pull plan offers increased and consistent frequency of muscles workout. With all that out of the way here s an example of what a 4 day push pull workout routine might look like. Download the free workout log spreadsheet i made specifically for this routine.

Sample 4 day push pull workout. However short termed plans and non consistent workouts may lead you to a rough land. Basic 3 day push pull legs workout. Use my free ppl workout template.

Below is a standard basic push pull legs workout routine. Push workout 1 squat 3 sets x 5 8 reps leg press 2 sets x 10 15 reps bench press 3 sets x 5 8 reps incline dumbbell press 2 sets x 10 15 reps.