3 Day Push/Pull/Leg Workout

Revisiting your training program in the gym is always a smart move.  If you, and your body, are growing tired of the good body part split why switch things up with a fresh push/pull/leg workout?

Mix up your workout with a push/pull routine. Keep it fun and keep it fresh!

Mix up your workout with a push/pull routine. Keep it fun and keep it fresh!

The push/pull approach can be done 3 or 5 times a week.  In this post, we’ll focus on a 3 day split. The benefit of such an approach is that related muscle groups are trained together and then are allowed to rest without having to overlap on another workout.

Push focuses on muscles that push or extend– chest, shoulders and triceps

Pull focuses on muscles that pull or bring in – back and biceps

And leg day allows you to focus hard and heavy on lower body and core.

Be sure to incorporate a warm up, balance work and a cool down with your workout:

Warm Up:

5 minutes on the track, the treadmill or any cardio to get your heart going and a light sweat.

Balance Work:

Always add an element of balance into your daily workouts.

Balance on right foot for up to 30 seconds, then left. Do this three times.

Cool down:

Foam roll (SMR) and static stretching.

Push Workout:

  • Plyo pushups 3 sets of 6
  • Dumbbell chest press 3 sets of 8
  • Dumbbell shrugs 3 sets of 8
  • Dumbbell front raises 3 sets of 10
  • Dumbbell side raises 3 sets of 10
  • Dumbbell tricep kickbacks 3 sets of 10
  • Dips 3 sets of 10

Pull Workout:

  • Pull ups 3 sets of 8
  • Dumbbell rows 3 sets of 8
  • Reverse grip lat pull down 3 sets of 8
  • Dumbbell hammer curls 3 sets of 10
  • Chin ups 3 sets of 8

Leg & Core Workout:

Leg:

  • Goblet squat 3 sets of 8
  • Walking lunge 3 sets of 10 (each side)
  • Hip bridges 3 sets of 8 (slow and steady)
  • Dumbbell calf raises 3 sets of 15

Core (Repeat 2x):

  • 30 second plank hold
  • 30 seconds of crunches
  • 30 seconds of leg raises
  • 30 second v-sit hold

And here’s how to plan it out for the week:

  • Day 1 Push
  • Day 2 Rest
  • Day 3 Pull
  • Day 4 Rest
  • Day 5 Legs
  • Day 6 Rest
  • Day 7 Throw in a cardio or HIIT session
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One comment

  1. fitness enthusiast

    This is an awesome workout! I tried it this week and feels good. My goal is to focus more on the posture when I m doing free weights. Thanks Jim for posting this!

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