Push Pull Workout Plan Pdf

Push workouts consist of upper body push.

Push pull workout plan pdf. Still a 4 day push pull workout routine pdf has proven to provide bodybuilders and casual lifters alike with a multitude of benefits. Download the free workout log spreadsheet i made specifically for this routine. Day 2 push legs pull legs. You can throw in some ab work at the end of each pull workout.

Day 3 push legs push pull legs pull day 4 rest. Cable pull through 3 10 6. Now keep your hands shoulder width apart. Rest day on saturday tips to effectively perform this push pull workout routine always consider the 8 sets of 3 workouts.

Below you can read all about those benefits of a push pull split to determine is this the best options for your lifestyle. Below is a standard basic push pull legs workout routine. With all that out of the way here s an example of what a 4 day push pull workout routine might look like. Sample 4 day push pull workout.

Day 1 push pull legs pull. This rotating 4 5 day intermediate and advanced push pull legs split routine will build muscle and strength efficiently for experienced lifters. Bulldozer training inspired me to a created a push pull legs routine employing heavy medium and light loads during each workout. The workout sessions are divided by the type of motion used to perform exercises into three categories.

You may want to start with this if you re new to the concept or new to working out in general. Hold a pull up bar with a strong grip so as your palms are facing away from you. Leg press calf raise 3 15 20 muscleandstrength com the tools you need to build the body you want store workouts diet plans expert guides videos tools 5 day push pull legs workout program cycle ditch the set 7 day weekly split and start cycling your workouts during the week with this workout. Today s post is about 4 day push pull workout routine pdf which includes also for 23 of the best training plan for obstacle course race and upper lower split the best workout plan issa.

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. 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. 4 days workout plan to get started day 1. Pull b exercise sets rep goal total rest back traps biceps barbell snatch grip deadlift 5 15 90 120 sec barbell snatch grip deadlift 1 amqrap n a barbell rows 3 25 60 sec weighted pull ups 3 30 60 sec 1 arm rows dumbbell or barbell 5 50 30 sec incline dumbbell curl 5 50 30 sec seated machine reverse fly 5 50 15 sec.

Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. Training split for 3 day routine.