The Push Pull Legs Routine:

Push:
1. Primary Exercises: Bench Press (3-5 Repetitions x 3-6 Sets)
2. Main Assistance: Dumbbell Incline Bench Press (5-8 Repetitions x 4-6 Sets)
3. Compound Mass: Dips (6-8 Repetitions x 3-5 Sets)
4. Mass Assistance: Push-ups (8-12 Repetitions x 3-5 Sets)
5. Mass: Triceps Extensions ( 10-15 Repetitions x 3 Sets)
6. Mass: Triceps Pushdowns (10-15 Repetitions x 3 Sets)
Pull:
1. Primary Exercise: Deadlift (3-5 Repetitions x 3-6 Sets)
2. Main Assistance: Dumbbell Rows (5-8 Repetitions x 4-6 Sets)
3. Compound Mass: Chin ups (6-8 Repetitions x 3-5 Sets)
4. Mass Assistance: Face Pulls (8-12 Repetitions x 3-5 Sets)
5. Mass: Barbell Curls (10-15 Repetitions x 3 Sets)
6. Mass: Hammer Curls (10-15 Repetitions x 3 Sets)
Legs:
1. Primary Exercise: Squat (3-5 Repetitions x 3-6 Sets)
2. Main Assistance: Stiff-legged Deadlifts (5-8 Repetitions x 4-6 Sets)
3. Compound Mass: Bulgarian Split Squats (6-8 Repetitions x 3-5 Sets)
4. Mass Assistance: Leg Press (8-12 Repetitions x 3-5 Sets)
5. Mass: Glute-ham Raises (10-15 Repetitions x 3 Sets)
6. Mass: Weighted Abdominal Rollouts (10-15 Repetitions x 3 Sets)

Day One – Pull

Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push

Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs

Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

Three days a week, three exercises a day (not counting a touch of accessory movements you want to
throw in, one or two after each workout, ie., neck work, rotator cuff, grip work etc.)
 As far as sets and reps, a classic “5×5″ protocol (five “working” sets of five reps, not counting
warmups)
Day 1. Legs
Day 2. Pull (no deadlifts)
Day 3. Push
Day 4. Core: abs, deads, cardio and stretching.
Day 5. Misc. isolation: shoulders, forearms, neck,

Push
Leg
Pull
Off
repeat

Day 1 Push
Squats 4 sets
DB Press 3 sets
Incline DB Press 3 sets
DB Shoulder Press 3 sets
Pressdowns 3 sets

Day 2 Pull
Deadlifts 3 sets
Barbell Rows 3 sets
Wide Grip Pulldowns 3 sets
Incline DB Curls 3 sets
and Calf work for 3-4 sets

Legs:
Squat
Hack squat
Leg extensions
Hamstring curls
SLDL
Calves
Push:
Bench press
DB incline bench
DB seated press
DB side raises
Rope pushdowns

Pull:
Deadlift
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls

Upper (Light)

Incline DB 4-6 x 6-10

Horizontal Row 2-3 x 6-10
OHP 2-3 x 6-10
Horizontal Row 2-3 x 12-15
Flies 2-3 x1 2-15
Tricep Extension 2-3 x 12-15
Bicep Curl 2-3 x 12-15

Lower (Heavy)

Squat 3-5 x 3-5

Deadlift 3-5 x 3-5
Leg Curl 2-3 x 6-10
Calf Raise 4-6 x 6-10

Upper (Heavy)

Bench Press 3-5 x 3-5

Horizontal Row 3-5 x 3-5
Chest Press 2-3 x 6-8
Vertical Row 3-3 x 8-12
Lateral Raises 2-3 x 8-12
Lower (Light)

Squat 4-6 x 8-12

Single Leg Work 2-3 x 6-10
Calf Raise 4-6 x 6-10
Leg Press 2-3 x 12-15
Calf Raise 2-3 x 6-10
Leg Extension 2-3 x 12-15
Leg Curl 2-3 x 12-15

Upper (Light) - Weak body part training day example

Horizontal Row 2 x 4-6

Horizontal Row 2 x 10-15
Vertical Row 2 x 10-15