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?
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:
5 minutes on the track, the treadmill or any cardio to get your heart going and a light sweat.
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.
Foam roll (SMR) and static stretching.
- 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 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:
- 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