Push Pull Legs Routine

Workout Description
The push/pull/legs workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout. This workout helps combat muscle fatigue and overtraining, whilst maintaining a great blood pump.

Workout Notes
Perform all sets for each exercise before moving onto the next exercise.

Main Goal:
Days Per Week:
Type of Workout:
Number of weeks:
Workout Level:
Build Muscle
Straight Sets/Split


Workout 1 – Push Workout
Exercise Sets Reps
Barbell Bench Press 3 8-12
Incline Bench Press 3 8-12
Flat Dumbbell Fly 3 8-12
Military Shoulder Press 3 8-12
Side Lat Raise 3 8-12
Lying Triceps Extension 3 8-12
Tricep Pushdown 3 8-12
Ab Crunch 3 8-12

Workout 2 – Pull Workout
Exercise Sets Reps
Deadlift 3 8-12
Barbell Row 3 8-12
Lat Pulldown 3 8-12
Barbell Curl 3 8-12
Lying Cable Curl 3 8-12
Ab Crunch 3 8-12

Workout 3 – Legs
Exercise Sets Reps
Squat 3 8-12
Hamstring Curl 3 8-12
Leg Extension 3 8-12
Standing Calf Raise 3 8-12
Figure of 8 Crunch 3 8-12

by Si


Fitness fan, workouts fan, sports fan and family man. Life is a sport, enjoy it and play it wisely. Do everything in your power to become better at it. Remember, mistakes are the craft from which knowledge is gleaned.

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