Push-Pull Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Push-Pull Workout Plan

Push-Pull Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Push-Pull Workout Plan

4 Weeks / 3 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
Push-Pull Workout (Pull)

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
4 sets, 6 reps, 01:00 rest
4 6 01:00
Middle Back / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
1 sets, 20 reps, 01:00 rest
1 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

You are going to do these three workouts in a row. Take a day off and then repeat the 3 days of workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine als... more

The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine also includes exercises for the legs and abs.

Push-Pull Workout Routines

There are three push-pull workouts included in the Push-Pull Workout Plan. Each of the push-pull workouts is performed twice per week for a total of six workouts. The push-pull split routine targets different muscle groups in each workout.

- Workout #1

The first workout is the pull workout. It includes five back exercises that use pulling movements, like pull-ups. The pull exercises utilize bodyweight, barbells, a cable machine and a lat pulldown machine. The pull workout targets the muscles of the middle back, biceps and shoulders.

- Workout #2

The second workout is the push workout. It it includes five chest exercises using pushing movements, like bench presses. This workout targets the chest, triceps and shoulders. You need an adjustable exercise bench and a barbell or dumbbells. Together, the first routines make a complete push and pull workout.

- Workout #3

The third workout of the Push-Pull Workout Plan adds exercises for the legs and abs. The push-pull legs and abs workout includes four leg exercises and one ab exercise.

The workout targets the quadriceps, hamstrings, glutes and abs. You can complete the entire workout with only dumbbells, but a barbell may be easier for some exercises.

Push-Pull Weight Training

The Push-Pull workout is a logical split routine that divides up which part of the body you train, allowing you to exercise almost every day without overtraining. Performing the push and pull exercises on different days allows you to fatigue the targeted muscles during a push-pull workout and then let those muscles rest while doing the next workout.

The push and pull exercises are basic exercises that most people know, making this workout accessible to most everyone. This is the best push-pull workout for an intermediate level weight lifter. A 6-day push-pull workout split program could be too difficult for a beginner weight lifter.

Heavy emphasis is placed on the opposing muscles groups in the back and chest. There are a couple of exercises that target the shoulders, but the arm muscles work only as secondary muscles.

Weeks

Each of the push-pull workouts in the Push-Pull Workout Plan have four week. Each week gets slightly harder. The number of repetitions increases by two to five reps -- depending on the exercise -- between the first and fourth week.
The sets are consistent at three to four in the leg workout and between one and four in the push and pull workouts. Slowly increasing the number of reps is safer for your body than overdoing it with too many too soon.

Start following the Push-Pull Workout Plan now!

Push-Pull Workout (Push)

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
Chest / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
1 sets, 15 reps, 01:00 rest
1 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

The push-pull workout allows you to workout more days a week, which means that you will be able to burn more calories and achieve lean muscle growth. It is important that you do not take more than a minute rest in between sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine als... more

The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine also includes exercises for the legs and abs.

Push-Pull Workout Routines

There are three push-pull workouts included in the Push-Pull Workout Plan. Each of the push-pull workouts is performed twice per week for a total of six workouts. The push-pull split routine targets different muscle groups in each workout.

- Workout #1

The first workout is the pull workout. It includes five back exercises that use pulling movements, like pull-ups. The pull exercises utilize bodyweight, barbells, a cable machine and a lat pulldown machine. The pull workout targets the muscles of the middle back, biceps and shoulders.

- Workout #2

The second workout is the push workout. It it includes five chest exercises using pushing movements, like bench presses. This workout targets the chest, triceps and shoulders. You need an adjustable exercise bench and a barbell or dumbbells. Together, the first routines make a complete push and pull workout.

- Workout #3

The third workout of the Push-Pull Workout Plan adds exercises for the legs and abs. The push-pull legs and abs workout includes four leg exercises and one ab exercise.

The workout targets the quadriceps, hamstrings, glutes and abs. You can complete the entire workout with only dumbbells, but a barbell may be easier for some exercises.

Push-Pull Weight Training

The Push-Pull workout is a logical split routine that divides up which part of the body you train, allowing you to exercise almost every day without overtraining. Performing the push and pull exercises on different days allows you to fatigue the targeted muscles during a push-pull workout and then let those muscles rest while doing the next workout.

The push and pull exercises are basic exercises that most people know, making this workout accessible to most everyone. This is the best push-pull workout for an intermediate level weight lifter. A 6-day push-pull workout split program could be too difficult for a beginner weight lifter.

Heavy emphasis is placed on the opposing muscles groups in the back and chest. There are a couple of exercises that target the shoulders, but the arm muscles work only as secondary muscles.

Weeks

Each of the push-pull workouts in the Push-Pull Workout Plan have four week. Each week gets slightly harder. The number of repetitions increases by two to five reps -- depending on the exercise -- between the first and fourth week.
The sets are consistent at three to four in the leg workout and between one and four in the push and pull workouts. Slowly increasing the number of reps is safer for your body than overdoing it with too many too soon.

Start following the Push-Pull Workout Plan now!

Push-Pull Legs and Abs Workout

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Workout Plan Logging
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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
4 sets, 6 reps, 01:00 rest
4 6 -- 01:00
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

If you are looking to achieve your goals for upper body, it is important to also lift legs. The reason for this is because when you lift legs you are releasing hormones like testosterone in your body, which promotes muscle growth.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine als... more

The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine also includes exercises for the legs and abs.

Push-Pull Workout Routines

There are three push-pull workouts included in the Push-Pull Workout Plan. Each of the push-pull workouts is performed twice per week for a total of six workouts. The push-pull split routine targets different muscle groups in each workout.

- Workout #1

The first workout is the pull workout. It includes five back exercises that use pulling movements, like pull-ups. The pull exercises utilize bodyweight, barbells, a cable machine and a lat pulldown machine. The pull workout targets the muscles of the middle back, biceps and shoulders.

- Workout #2

The second workout is the push workout. It it includes five chest exercises using pushing movements, like bench presses. This workout targets the chest, triceps and shoulders. You need an adjustable exercise bench and a barbell or dumbbells. Together, the first routines make a complete push and pull workout.

- Workout #3

The third workout of the Push-Pull Workout Plan adds exercises for the legs and abs. The push-pull legs and abs workout includes four leg exercises and one ab exercise.

The workout targets the quadriceps, hamstrings, glutes and abs. You can complete the entire workout with only dumbbells, but a barbell may be easier for some exercises.

Push-Pull Weight Training

The Push-Pull workout is a logical split routine that divides up which part of the body you train, allowing you to exercise almost every day without overtraining. Performing the push and pull exercises on different days allows you to fatigue the targeted muscles during a push-pull workout and then let those muscles rest while doing the next workout.

The push and pull exercises are basic exercises that most people know, making this workout accessible to most everyone. This is the best push-pull workout for an intermediate level weight lifter. A 6-day push-pull workout split program could be too difficult for a beginner weight lifter.

Heavy emphasis is placed on the opposing muscles groups in the back and chest. There are a couple of exercises that target the shoulders, but the arm muscles work only as secondary muscles.

Weeks

Each of the push-pull workouts in the Push-Pull Workout Plan have four week. Each week gets slightly harder. The number of repetitions increases by two to five reps -- depending on the exercise -- between the first and fourth week.
The sets are consistent at three to four in the leg workout and between one and four in the push and pull workouts. Slowly increasing the number of reps is safer for your body than overdoing it with too many too soon.

Start following the Push-Pull Workout Plan now!

68 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
Show All
Push-Pull Workout Plan

68 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
Show All