Push-Pull workout for beginners

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Still working on the same training program? (Monday: chest, Tuesday: shoulders, Wednesday: legs, etc). When you hit the gym, they provide you this workout routine, which is quite beneficial for beginners. But as you build up, you also have to evaluate your workout routine. Yess! If you want to sculpt your body perfectly, then you should also have the smart workout program. If you are looking for a smart program to gain or lose bodyweight than you are on the right way. Today we have analyzed the best push and pull workout program, that will help you get your desired physique. This program is followed by most of the professional’s bodybuilders.

What is a push-pull workout?

Push and pull workout routine is an easy and effective workout split. It includes three types of a split. Push workout includes chest, shoulders, triceps muscles. Pull workouts covers your back and biceps. Leg workouts include all your quads, hamstrings and calves.

As we know that to build the best physique compound and isolation exercises are mandatory. It is also called multi-joint workout, as it covers all your compound and isolation-based exercises.

How push-pull workout is beneficial?

  • The major difference between the beginner program and advanced program is about the training days.
  • According to the smart advanced workout program, train two days and one day off which increases growth and recovery.
  • One of the major benefits of push/pull plan is that it increases the frequency of hitting muscles.
  • The push/pull plan helps you in increasing the strength and stability of the body.
  • It allows you to hit major upper body muscles before targeting the legs and core.
  • Splitting the workouts one different time helps in preventing muscle groups from being overtrained and also prevents injuries.

Push and Pull workout routine

Monday- Pull day 1 (Download Pdf Click Here)

Targeted areas- It targets your back, traps, and biceps.

  • Barbell Deadlift

5 Set of 15 reps with 90-120 sec rest.

  • Chin-ups (Weighted)

3 Sets of 5 reps each with 60-sec rest.

  • Chest supported rows

3 sets of 30 reps each with 60-sec rest.

  • Shrugs (Dumbbell or Barbell)

5 sets of 10 reps each with 30-sec rest.

  • Standing Barbell Curls

5 sets of 12 reps each with 30-sec rest.

  • Standing cable reverse fly

5 sets of 10 reps each with 15-sec rest.

Tuesday- Push Day 1 (Download Pdf Click Here)

Targeted areas- It targets your chest, shoulders, and triceps.

  • Flat barbell bench press

5 sets of 15 reps each with 90-120 sec rest.

  • Seated Behind the neck press

3 sets of 10 reps each with 60-sec rest.

  • Triceps dips (Weighted)

3 sets of 10 reps each with 60-sec rest.

  • Standing cable crossover

5 sets of 10 reps each with 30-sec rest.

  • Seated triceps extensions

5 sets of 12 reps each with 30-sec rest.

  • Seated dumbbell lateral raises

5 sets of 12 reps each with 15-sec rest.

Wednesday- Leg and abs 1 (Download Pdf Click Here)

Targeted areas- It targets your quads, hamstrings, and calves.

  • Barbell Back Squat

5 sets of 15 reps each with 90-120 sec rest.

  • Leg Press

3 sets of 12 to 15 reps each with 60-sec rest.

  • Reverse Hyperextension

5 sets of 10 to 20 reps each with 30-sec rest.

  • Leg curl (Seated or Lying)

5 sets of 10 reps each with 30-sec rest.

  • Calf Raises

5 sets of 10 to 20 reps each with 15-sec rest.

Thursday- Pull Day 2 (Download Pdf Click Here)

Targeted areas- It targets your back, traps and biceps muscles.

  • Barbell Deadlift

5 sets of 5 reps each with 90-120 sec rest.

  • Barbell rows

3 sets of 10 reps each with 60-sec rest.

  • Pull-ups (Weighted)

3 sets of 5 to 10 reps each with 60-sec rest.

  • 1-arm Rows (Dumbbell or barbell)

5 sets of 10 reps each with 30-sec rest.

  • Incline Dumbbell curl

5 sets of 10 reps each with 30-sec rest.

  • Seated Machine Reverse Fly

5 sets of 10 reps each with 15-sec rest.

Friday- Push Day 2 (Download Pdf Click Here)

Targeted areas- It targets your chest, triceps, and shoulders.

  • Standing overhead press

5 sets of 5 reps each with 60-90 sec rest.

  • Incline bench press

3 sets of 8 reps each with 60-sec rest.

  • Close grip bench press

3 sets of 5 reps each with 60-sec rest.

  • Seated machine fly

5 sets of 10 reps each with 30-sec rest.

  • Standing triceps pushdown

5 sets of 10 reps each with 30-sec rest.

  • Standing cable raises

5 sets of 10 reps each with 15-sec rest.

Saturday- Legs day 2 (Download Pdf Click Here)

Targeted areas- It targets your quads, hamstrings, and calves.

  • Barbell front squat

5 sets of 5 reps each with 90-120 sec rest.

  • Romanian deadlift

3 sets of 5 reps each with 60-sec rest.

  • Barbell hip thrusts

3 sets of 10 reps each with 60-sec rest.

  • Dumbbell lunges

5 sets of 10 reps each with 30-sec rest.

  • Seated leg extensions

5 sets of 10 reps each with 30-sec rest.

  • Hanging leg raises

5 sets of 8 reps each with 15-sec rest.

Sunday- Rest day

Also, read our article on Top 8 triceps exercises for men Click Here

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