9 November 2020

Push pull workout: 3-day routine sample

Many bodybuilding routines will have you train one set of muscles per session, per week. Powerlifting routines will often have you train for one lift per session, per week. This can work well: however, as protein synthesis needs to be regenerated every 48-72 hours, it can be far more efficient to train each body part several times per week.

This is where a push/pull routine comes into it. If you are getting a bit tired of a regular training split and want to make gains a bit faster, the push/pull/leg split routine is one of the best body part splits you can take part in. It is one of the simplest, most effective training models you can find.

Push/pull workouts

The push/pull/legs split is a very simple training method in which you split your body into three parts, which are all given their own training day. This kind of split workout will have you work all the pushing muscles one day, all the pulling muscles the next, and the legs and core the third, followed by a rest. This will allow you to train all body parts twice per week.

‘Pushing muscles’ are the upper body muscle groups used to push, which generally means the chest, shoulders and triceps.

‘Pulling muscles’ are the upper body muscle groups used to pull, so typically the mid- and upper-back, the rear deltoids and the biceps.

The legs and core workout will work all the muscles of your abdomen and lower body, so the abdominals, the obliques, the quads, glutes, hamstrings and calves.

3 day push pull workout routine

Day 1: Pushing

  • Bench press: 4 sets of 6 reps
  • Overhead press: 4 sets of 8 reps
  • Dips: 2 sets to failure
  • Weighted push-ups: 4 sets of 10 reps
  • Triceps push downs: 4 sets of 12 reps

Day 2: Pulling

  • Pull ups or chin ups: 4 sets of 6 reps
  • Bent over rows: 4 sets of 6 reps
  • Cable rows: 4 sets of 8 reps
  • Face pulls: 4 sets of 12 reps
  • EZ bar curls: 4 sets of 12 reps

Legs and Abs

  • Front squats: 4 sets of 6
  • Deadlifts or rack pulls: 4 sets of 6
  • Elevated lunges: 4 sets of 10 on each side
  • Side planks: 30 second hold each side, 2 sets
  • Hanging leg raises: 4 sets of 10

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