Push Pull Weekly Workout Plan

You ll do one set of a rest 1 2 minutes then one set of b.

Push pull weekly workout plan. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. Push workouts consist of upper body push. Perform each workout day 1 2 3 and 4 once per week. Basic 3 day push pull legs workout.

Training split for 3 day routine. Full body and upper lower would be two good examples of this. Download the free workout log spreadsheet i made specifically for this routine. Exercises marked a and b are alternated so you ll do one set of a rest as needed then b and repeat until all sets are completed for the pair.

The push pull routine to gain muscle and simplify your training. Bulldozer training inspired me to a created a push pull legs routine employing heavy medium and light loads during each workout. Day 1 push pull legs pull. The push pull legs split would definitely be another.

Day 3 push legs push pull legs pull day 4 rest. 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. Now keep your hands shoulder width apart. The push pull plan also allows you to introduce.

On days between workouts you can perform lower body training. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. As i mentioned earlier chances are you ll see a faster rate of muscle growth by training each muscle group at least twice a week which doesn t happen with. For the majority muscle protein synthesis needs to be regenerated every 48 72 hours so training part of the body once a week won t suffice.

Rest and repeat until all sets are complete. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. Day 2 push legs pull legs. Hold a pull up bar with a strong grip so as your palms are facing away from you.

Or squeeze some leg training in. Below is a standard basic push pull legs workout routine. You may want to start with this if you re new to the concept or new to working out in general. 4 days workout plan to get started day 1.

With the 3 day push pull workout routine you do three push workouts and three pull workouts over a two week period meaning that each muscle group is trained directly 1 5 times a week. There are very few workout splits that are perfectly designed in terms of effectiveness balance frequency and scheduling options. Here is a sample push pull routine with workouts separated by a rest day. The workout sessions are divided by the type of motion used to perform exercises into three categories.

Perform each workout once a week resting a day between sessions. Perform the remaining exercises as straight sets.