Push and Pull Training Split
This training split should give you a good program to try for at least a month. By focusing on primarily pushing and pulling exercises, you mainy realize using multi-joint exercises, which are better for adding muscle mass. The exception in this program being bicep curls and even tricep press downs.
The program is split up with 2 days for upper body and 2 days for lower body. Like this and any workout you do, before you start lifting, be sure to do a proper warm up. It's a good idea to start with some light lifts before you start lifting with heavier weights.
Be sure to do some light exercises that will warm up your rotator cuffs and other joints.
NOTE: When you see the number of reps decrease for an exercise, unless noted that it's a drop set, it doesn't mean take it easy. It means increase your weight so that you struggle to complete that last rep.
Day 1 - Press Upper Body
Exercise Sets Reps Incline DB Press 4 12, 10, 8, 8 Close Grip Smith Press 3 10, 6, 6 Bench Dip 3 16 Shoulder Press 4 8, 7, 6 Cable Tricep Press down 3 12, 10, 10
Day 2 - Press Lower Body
Exercise | Sets | Reps |
Leg Extension | 4 | 20 |
Squat | 3 | 17 |
Smith Lunge | 3 | 15 |
Plie Squat | 3 | 20, 18, 16 |
Standing DB Calf Raise | 5 | 15 |
Day 3 - Pull Upper Body
Exercise | Sets | Reps |
Seated row | 4 | 12, 10, 8, 8 |
Upright cable row | 3 | 10, 8, 6 |
DB Bicep curl | 3 | 12, 8, 8 |
Seated Pull Down | 4 | 15, 12, 10 |
Bent over dumbbell row | 3 | 12, 10, 10 |
Day 4 - Pull Lower Body
Exercise | Sets | Reps |
Medicine ball floor hamstring curl | 3 | 15 |
Stiff Leg Deadlift | 3 | 15, 12, 12 |
Leg Curl | 3 | 12, 10, 8 |
Cable Glute Kickback | 3 | 15, 13, 13 |
Back extension | 3 | 15 |