web analytics

Push Pull Workout

Workout Description
The classic push pull workout routine is simple but very effective. You can maintain maximum blood pump around muscle groups which compliment each other perfectly. Rest periods are also maximised as you are working similar muscle groups in one workout. This routine can be performed 3 times per week. You could perform workout 1 on Monday and Friday, workout two on Wednesday. For the second week, you do workout 2 on Monday and Friday, workout 1 on Wednesday. This means you would be doing the push and the pull workouts 3 times in 2 weeks.

Workout Notes
Perform all sets for each exercise before moving onto the next exercise. To mix it up, each set of exercises could be performed as part of a circuit…good luck with that one though! I prefer to stick to straight sets with this routine as the blood flow makes you feel like your muscles are going to burst!


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
Squat 3 8-12
Barbell Bench Press 3 8-12
Incline Dumbbell Bench Press 3 8-12
Barbell Military Shoulder Press 3 8-12
Seated Dumbbell Shoulder Press 3 8-12
Close Grip Bench Press 3 8-12
Tricep Pushdown 3 8-12

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