Push/Pull/Legs Workout (Beginners)
The is a 3 day split workout that focuses on 3 different days (Push/Push/Legs) and will hit all the major muscle groups.
A push/pull/legs workout is exactly as it sounds. On day 1 you will perform a push workout, day 2 is pull and day 3 is legs. Below highlights the muscle groups that are involved in each of these workouts
- Push – Chest, shoulders & triceps
- Pull – Back, rear delts, traps & Biceps
- Legs – Glutes, quads, hamstrings & calves
Always stay within the rep range. You should be aiming to hit the lowest number of reps with it feeling hard then progressing up to the higher number as you get stronger then increase the weight and go back to the lower number. E.g. 3 sets of 8-10 reps, aim to hit 3 sets of 8 with good form but a 9th rep would be too much. Then over the following sessions, build up to 3 sets of 9 then 10. Once you can easily do 3 sets of 10, increase the weight and go back to 3 sets of 8. Repeat this process.
*Remember to have a 5-10 minute warm up before you start and a light cool down to bring your heart rate back down after.
Push
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 4 | 6-8 |
| DB Bench Press | 4 | 6-8 |
| Tricep Dip | 3 | 8-10 |
| DB Lateral Raise | 3 | 8-10 |
| Lying DB Extension | 3 | 8-10 |
| Cable Triceps Pushdown | 3 | 8-10 |
Pull
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Down | 4 | 6-8 |
| DB Bent Over Row | 4 | 6-8 |
| DB Shrug | 3 | 8-10 |
| DB Bicep Curl | 3 | 8-10 |
| DB Hammer Curl | 3 | 8-10 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| DB Back Squat | 4 | 6-8 |
| DB Deadlift | 4 | 6-8 |
| Leg Press | 3 | 8-10 |
| Leg Curl | 3 | 8-10 |
| Leg Extension | 3 | 8-10 |
| Machine Calf Raise | 3 | 8-10 |