Push - Pull Workout Split
If you need a new workout that will have a great impact on adding lean muscle, this split is exactly what you're looking for. With a focus on using compound movements and lifting heavy weights, expect to see good results when you follow this program.
For the most part, the push-pull concept is focused on the upper body exercises, although there are numerous compound exercises on your leg day. It is intense, so there are two rest days included in the split.
Remember to warm up properly before each workout to enhance performance and prevent injuries.
Day 1 - Push
Exercise | Sets | Reps |
Incline DB Bench Press | 5 | 12, 10, 8, 8, 6 |
Standing Barbell Overhead Press | 5 | 12, 10, 8, 6, 6 |
Close Grip Bench Press | 5 | 10, 8, 7, 6, 6 |
Bench Dip | 5 | 15, 15, 12, 10, 8 |
Cool down | ||
Stretch |
Day 2 - Pull
Exercise | Sets | Reps |
Wide Grip Pull Down | 5 | 12, 10, 8, 8, 6 |
Seated Row | 5 | 12, 10, 8, 6, 6 |
Chin Up | 5 | To Failure |
Upright Row | 5 | 15, 12, 12, 10, 8 |
Cool down | ||
Stretch |
Day 3 - Legs
Exercise | Sets | Reps |
Leg Extension | 3 | 15 |
Squat | 5 | 16, 14, 12, 12, 12 |
Leg Press | 3 | 12, 10, 10 |
DB Walking Lunge | 3 | 10, 8, 8 |
Leg Curl | 3 | 12, 10, 8 |
Stiff Leg Deadlift | 3 | 12, 10, 10 |
Day 4 - Rest
Day 5 - Push
Exercise | Sets | Reps |
Bench Press | 5 | 12, 10, 8, 8, 6 |
Seated Dumbbell Overhead Press | 5 | 12, 10, 8, 6, 6 |
Dips | 5 | To failure |
Close Grip Bench | 5 | 15, 15, 12, 10, 8 |
Cool down | ||
Stretch |
Day 6 - Pull
Exercise | Sets | Reps |
Bent over dumbbell row | 5 | 12, 10, 8, 8, 6 |
Reverse narrow grip cable pull down | 5 | 12, 10, 8, 6, 6 |
Seated Row | 5 | 10, 8, 8, 8, 6 |
Wide grip cable pull down | 5 | 12, 10, 10, 8, 6 |
Cool down | ||
Stretch |
Day 7 - Rest