Workout Plan Push And Pull

Training split for 3 day routine.

Workout plan push and pull. The second day focuses on the back and biceps musculature the pull day. Basic 3 day push pull legs workout. You can throw in some ab work at the end of each pull workout. 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.

Use my free ppl workout template. Below is a standard basic push pull legs workout routine. And for that you have two options. It s time to change it up.

Sample 4 day push pull workout. 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. That is one push day you may focus on heavier strength style training while the second may involve higher rep. The push pull legs split routine is also very popular.

If you ve spent the past few years following the same body part split chest on monday duh bro then back shoulders arms and legs we ve got some news for you. Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1. The push pull workout divides the training program into three primary training days. The push pull plan also allows you to introduce microcycles in your training.

The push pull legs workout routine. While matt pudvah c s c s head strength coach at the manchester athletic club in manchester ma admits that a typical body part split isn t a bad approach to accumulating the volume. One of the best strategy is the following push pull routine. Depending on the lifting age upper and lower body workouts are then divided accordingly the upper and the lower body workout plans are divided depending on the lifting age of a certain athlete.

Here is a sample push pull routine with workouts separated by a rest day. With all that out of the way here s an example of what a 4 day push pull workout routine might look like. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine.