Push-Pull-Legs Workout Routine Examples

Understanding Push-Pull-Legs Workout Routine

The push-pull-legs workout routine is a popular and effective method for building muscle. It divides your workouts into three distinct categories: push exercises (for chest, shoulders, and triceps), pull exercises (for back and biceps), and legs (for quads, hamstrings, and calves). This structure allows for balanced muscle growth and ample recovery time. Let’s dive into three diverse examples to help you get started on your muscle gain journey!

Example 1: Beginner-Friendly Push-Pull-Legs Routine

This routine is perfect for those new to strength training or returning after a break. It provides foundational exercises to help build strength and confidence.

• Day 1: Push

  • Bench Press: 3 sets of 8-10 reps
  • Overhead Dumbbell Press: 3 sets of 10-12 reps
  • Tricep Dips (bench): 3 sets of 8-10 reps
  • Lateral Raises: 3 sets of 12-15 reps

• Day 2: Pull

  • Bent Over Dumbbell Rows: 3 sets of 8-10 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • Dumbbell Bicep Curls: 3 sets of 10-12 reps
  • Face Pulls: 3 sets of 12-15 reps

• Day 3: Legs

  • Bodyweight Squats: 3 sets of 10-15 reps
  • Lunges: 3 sets of 10-12 reps (each leg)
  • Calf Raises: 3 sets of 12-15 reps
  • Glute Bridges: 3 sets of 10-12 reps

Notes: Start with lighter weights to master form. Aim for 1-2 rest days between sessions for recovery.

Example 2: Intermediate Push-Pull-Legs Routine

This routine is aimed at those who have some experience with strength training and are looking to increase their intensity and volume.

• Day 1: Push

  • Barbell Bench Press: 4 sets of 6-8 reps
  • Incline Dumbbell Press: 3 sets of 8-10 reps
  • Overhead Barbell Press: 4 sets of 6-8 reps
  • Skull Crushers: 3 sets of 10-12 reps
  • Dumbbell Front Raises: 3 sets of 10-12 reps

• Day 2: Pull

  • Pull-Ups (or Assisted Pull-Ups): 4 sets of 6-8 reps
  • Barbell Deadlifts: 4 sets of 6-8 reps
  • Seated Cable Rows: 3 sets of 8-10 reps
  • Hammer Curls: 3 sets of 10-12 reps
  • Shrugs: 3 sets of 10-12 reps

• Day 3: Legs

  • Barbell Squats: 4 sets of 6-8 reps
  • Leg Press: 3 sets of 8-10 reps
  • Romanian Deadlifts: 3 sets of 8-10 reps
  • Seated Calf Raises: 3 sets of 12-15 reps
  • Leg Curls: 3 sets of 10-12 reps

Notes: Focus on increasing weights gradually. Include a warm-up before each session and cooldown stretches afterward.

Example 3: Advanced Push-Pull-Legs Routine

For those who are experienced and looking for a more challenging workout to maximize muscle gain, this advanced routine incorporates compound and isolation movements.

• Day 1: Push

  • Barbell Bench Press: 5 sets of 5 reps
  • Dumbbell Flyes: 4 sets of 8-10 reps
  • Military Press: 5 sets of 5 reps
  • Cable Tricep Extensions: 4 sets of 10-12 reps
  • Dumbbell Upright Rows: 4 sets of 8-10 reps

• Day 2: Pull

  • Weighted Pull-Ups: 4 sets of 6-8 reps
  • T-Bar Rows: 4 sets of 8-10 reps
  • Barbell Curls: 4 sets of 8-10 reps
  • Reverse Flyes: 3 sets of 10-12 reps
  • Face Pulls: 4 sets of 12-15 reps

• Day 3: Legs

  • Front Squats: 5 sets of 5 reps
  • Bulgarian Split Squats: 4 sets of 8-10 reps (each leg)
  • Leg Extensions: 4 sets of 10-12 reps
  • Stiff-Legged Deadlifts: 4 sets of 8-10 reps
  • Standing Calf Raises: 4 sets of 12-15 reps

Notes: Ensure proper nutrition and hydration. Consider splitting workouts into two sessions if time allows. Listen to your body and adjust weights if necessary.

Conclusion

These examples of a push-pull-legs workout routine offer a variety of options tailored to different fitness levels. Whether you’re just starting out, have some experience, or are an advanced lifter, there’s a routine here for you. Remember to focus on form, listen to your body, and enjoy your muscle gain journey!