THE PUSH / PULL / LEGS WORKOUT PROGRAM

A push / pull / legs strength training routine refers to a method of strength training
in which you split your routine into different muscle groups and workouts.
Following a push / pull / legs split also simplifies training. You can swap exercises
out for others as long as you keep the push /pull / legs balance. This also means
you won't tire your muscles out too quickly either, because on the 'push' day, the
'pull' muscles are resting and vice versa the other day.

What Is The Push / Pull / Legs Split Workout Program?

A push / pull / legs workout is a style of training that targets muscles based on
whether they involve a pushing or pulling action.
These workouts are popular among bodybuilders and athletes because they
optimize recovery time between workouts and help create a balanced physique.
The push / pull / legs split is a very simple training method in which you split your
body into three parts. Each part is then trained on its own separate day.
In the “push” workout you train all the upper body pushing muscles, i.e. the
chest, shoulders and triceps.
In the “pull” workout you train all the upper body pulling muscles, i.e. the back
and biceps.
And in the “legs” workout you train the entire lower body, i.e. the quads,
hamstrings, calves and abdominals.
Why Use A Push / Pull / Legs Workout Program?
Easy to understand
Time-efficient and scalable
Gives your muscles the rest they deserve
Promotes injury prevention

Warm up
- Perform a warm up for at least 10 minutes before you start your exercise session.
- Choose a warm up activity similar to your main activity but at a lower intensity.
Several light repetitions of the exercise you are about to perform are good practice.
- Five to 10 minutes of light cardio on a treadmill or cycle will get the blood flowing
__ ready for your training session.

Increase Body Temperature

Increasing core body temperature can help to increase readiness for exercise,
improve muscle function and circulation and aid in flexibility/mobility.

Increase Blood Flow and Oxygen Delivery

A warm up will increase muscle blood flow and total body blood circulation, which is
key for delivery oxygen rich blood to the muscle tissue and clearing out metabolic by-
products from previous training sessions.

Mental Preparation
A warm up gives you the opportunity to mentally prepare yourself for a training
session.

Injury Prevention
The above benefits of a warm up can all enhance your injury resilience. Decreasing
injury risks of muscle strains and pulls and other connective tissue injuries can help
you train harder and train on a more consistent basis.
When you enter a resistance training program it’s also a good time to start paying
attention to what you are fueling your body with. These are some basic guidelines to
follow.

Muscle Building Nutrition Basics:

- Daily protein intake should be between .9 and 1.2g per lb. of lean body mass.
- Daily fat intake should be 20-25% of your daily calorie intake.
- Daily carb intake should make up the rest of your daily calorie needs.
Example for 200lb male with a 2500 calorie metabolism would be 210g protein,
270g carbohydrates, 65g of fat. These are only estimates to ensure we are taking
in enough to properly recover.
- There are different considerations for those who are vegetarian, use Keto, or
have food intolerances.
Day 1 - Push
Exercise Sets Reps Rest
Flat Bench Press 3-4 8-12 60-90 seconds
Incline Smith Machine Bench Press 3-4 8-12 60-90 seconds
Seated Dumbbell Shoulder Press 3-4 8-12 60-90 seconds
Triceps Pressdowns 3-4 8-12 60-90 seconds
Push up’s 3-4 8-12 60-90 seconds

Day 2 – Abs & Cardio

Exercise Sets Reps Rest
Perform 20 – 30 mins of low steady state cardio. After cardio, perform the following ab exercises
Hanging Knee Raise 3-4 12 60-90 seconds
Decline Ab Crunch 3-4 12 60-90 seconds
Weighted Standing Oblique Crunch 3-4 12 each 60-90 seconds

Day 3 – Pull
Exercise Sets Reps Rest
Wide Grip Lat Pull Down 3-4 8-12 60-90 seconds
Seated Cable Row 3-4 8-12 60-90 seconds
Barbell Curl 3-4 8-12 60-90 seconds
Dumbbell Hammer Curls 3-4 8-12 60-90 seconds
DumbbellShrugs 3-4 8-12 60-90 seconds

Day 4 – Abs & Cardio

Exercise Sets Reps Rest
Perform 20 – 30 mins of low steady state cardio. Aftercardio, perform the following ab exercises
Lying Leg Floor Raise 3-4 12 60-90 seconds
Cable Ab Crunch 3-4 12 60-90 seconds
Cable Ab Twist 3-4 12 each 60-90 seconds

Day 5 - Legs
Exercise Sets Reps Rest
Leg Extension 3-4 8-12 60-90 seconds
Barbell Squat 3-4 8-12 60-90 seconds
Dumbbell Deadli� 3-4 8-12 60-90 seconds
Leg Press 3-4 8-12 60-90 seconds
Standing Calf Raise 3-4 8-12 60-90 seconds