Workout Plan Push Pull

Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1.

Workout plan push pull. 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. Rest day on saturday tips to effectively perform this push pull workout routine always consider the 8 sets of 3 workouts. Basic 3 day push pull legs workout. The second day focuses on the back and biceps musculature the pull day.

With all that out of the way here s an example of what a 4 day push pull workout routine might look like. You can throw in some ab work at the end of each pull workout. One of the best strategy is the following push pull routine. The push pull workout divides the training program into three primary training days.

The push pull legs workout routine. Here is a sample push pull routine with workouts separated by a rest day. Sample 4 day push pull workout. Training split for 3 day routine.

Below is a standard basic push pull legs workout routine. By using about 85 of your 1 rm repetition maximum what i call an honest weight you can feel the burns not during training but later throughout the day. The first day focuses on the chest and triceps area the push day. The push pull legs split routine is also very popular.

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. 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. 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. It s time to change it up.

Use my free ppl workout template. And for that you have two options. You may want to start with this if you re new to the concept or new to working out in general. Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine.

Then you can repeat both workouts once more in the same week doubling the frequency with which each muscle.