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Push Pull Legs Workout Split

The document outlines a Push Pull Legs workout split, detailing exercises for each day of the week: Push on Monday, Pull on Wednesday, and Legs on Friday. Each section includes specific exercises, sets, and rep ranges aimed at building strength and muscle in targeted areas. The workout emphasizes a balanced approach to training major muscle groups.

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Emmanuel Toyinbo
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520 views1 page

Push Pull Legs Workout Split

The document outlines a Push Pull Legs workout split, detailing exercises for each day of the week: Push on Monday, Pull on Wednesday, and Legs on Friday. Each section includes specific exercises, sets, and rep ranges aimed at building strength and muscle in targeted areas. The workout emphasizes a balanced approach to training major muscle groups.

Uploaded by

Emmanuel Toyinbo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Push Pull Legs Workout Split

Push (Chest, Shoulders, Triceps) - Monday

1. Barbell Bench Press - 4 sets x 6-10 reps (Strength & Size)

2. Overhead Shoulder Press (Dumbbell or Barbell) - 3 sets x 8-12 reps (Shoulder Growth)

3. Incline Dumbbell Press - 3 sets x 8-12 reps (Upper Chest Focus)

4. Lateral Raises - 3 sets x 12-15 reps (Side Delts for Width)

5. Triceps Dips (or Close-Grip Bench Press) - 3 sets x 8-12 reps (Triceps Mass)

6. Cable Triceps Pushdown - 3 sets x 12-15 reps (Triceps Definition)

Pull (Back, Biceps, Rear Delts, Traps) - Wednesday

1. Pull-Ups (Weighted if Strong Enough) - 4 sets x 6-10 reps (Lats & Upper Back)

2. Barbell Row (or Dumbbell Rows) - 3 sets x 8-12 reps (Mid & Lower Back Strength)

3. Face Pulls (or Reverse Flys) - 3 sets x 12-15 reps (Rear Delts & Posture)

4. Barbell or Dumbbell Shrugs - 3 sets x 10-12 reps (Traps Development)

5. Barbell or Dumbbell Bicep Curls - 3 sets x 8-12 reps (Biceps Size)

6. Hammer Curls - 3 sets x 10-12 reps (Biceps + Forearms Growth)

Legs (Quads, Hamstrings, Glutes, Calves, Core) - Friday

1. Squats (Back or Front) - 4 sets x 6-10 reps (Leg Strength & Size)

2. Romanian Deadlifts - 3 sets x 8-12 reps (Hamstrings & Glutes)

3. Bulgarian Split Squats (or Leg Press) - 3 sets x 10-12 reps (Quad & Glute Isolation)

4. Lying Leg Curls or Seated Hamstring Curls - 3 sets x 12-15 reps (Hamstrings Focus)

5. Standing Calf Raises - 3 sets x 12-15 reps (Calf Development)

6. Plank or Hanging Leg Raises - 3 sets x 30-45 sec (Core Stability)

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