Push/Pull/Legs Workout

A push-pull-legs workout split is a structured training routine that divides exercises based on the movement patterns of pushing, pulling, and leg-focused exercises.

Make sure to warm up before starting your workout and cool down after finishing. Adjust the weights according to your strength level and increase them gradually as you progress. It's also important to maintain proper form to avoid injuries. If you have any specific needs or goals, you can tailor this plan accordingly.

Day 1: Push Day (Chest, Shoulders, Triceps)

1. Bench Press - 4 sets of 8-12 reps

  • Pectoralis major (middle chest)
2. Incline Dumbbell Press - 3 sets of 10-15 reps
  • Pectoralis major (upper chest)
3. Overhead Press - 4 sets of 8-12 reps
  • Anterior deltoids (front shoulders)
4. Lateral Raises - 3 sets of 12-15 reps
  • Lateral deltoids (side shoulders)
5. Tricep Dips - 3 sets of 10-15 reps
  • Triceps brachii (lower triceps)
6. Tricep Pushdowns - 3 sets of 12-15 reps
  • Triceps brachii (outer triceps)

Day 2: Pull Day (Back, Biceps)

1. Pull-Ups or Lat Pulldowns - 4 sets of 8-12 reps
  • Latissimus dorsi (upper lats)
2. Bent Over Rows - 4 sets of 8-12 reps
  • Rhomboids, trapezius (middle back)
3. Seated Cable Rows - 3 sets of 10-15 reps
  • Rhomboids, trapezius (middle back)
4. Face Pulls - 3 sets of 12-15 reps
  • Posterior deltoids (rear shoulders)
5. Barbell Curls - 3 sets of 10-15 reps
  • Biceps brachii (long head of biceps)
6. Hammer Curls - 3 sets of 12-15 reps
  • Brachialis (muscle beneath biceps)

Day 3: Legs Day (Quads, Hamstrings, Glutes, Calves)

1. Squats - 4 sets of 8-12 reps
  • Quadriceps femoris (quadriceps)
2. Leg Press - 4 sets of 10-15 reps
  • Quadriceps femoris (quadriceps)
3. Romanian Deadlifts - 3 sets of 8-12 reps
  • Biceps femoris (hamstrings)
4. Leg Curls - 3 sets of 12-15 reps
  • Biceps femoris (lower hamstrings)
5. Calf Raises - 4 sets of 15-20 reps
  • Gastrocnemius (upper calf)

Day 4, 5, 6 & 7: Repeat the cycle and Recovery

After the first three days, the cycle repeats on Day 4 with another push day, followed by pull exercises on Day 5 and leg exercises on Day 6. Day 7 is a rest or active recovery day, allowing your muscles to recuperate before starting the cycle again. This structure ensures balanced muscle development and sufficient rest, helping you build strength and muscle efficiently.

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