Monday, 26-09-2022

4 Day Push-Pull Workout Routine for Mass and Strength

Are you looking for an effective training routine that will give you the body of your dreams? If so, I recommend a simple push-pull workout routine that can be used by anyone. This 4 day push pull workout routine for strength and muscle is a step-by-step blueprint for how to alternate between the two types of training throughout the week.

The push-pull workout routine is a classic bodybuilding split. It has you training your larger muscle groups on one day, and your smaller muscle groups on the next day. A great way to approach this is by splitting the larger muscle groups into two different days.

A push-pull workout routine is a great way to train as it allows you to focus on two body parts in each workout. This article outlines the benefits of this type of routine and provides an example 4-day push-pull workout plan that you can follow.

Benefits of A Push-Pull Routine

4-day push-pull workout plan

A push-pull split refers to exercises that focus on the same muscle groups that perform similar actions. Push workouts target the chest, shoulders, and triceps while pull workouts target the back, biceps, and forearms. This training split also includes a day to train the core and lower body.

You can train your muscle groups twice a week by training four times per week using a push-pull method. You can train the muscle only once per week with other workout splits such as the chest, back, arms, legs, and chest one day and chest and back the next.

If you want to increase your muscle mass, it is essential to train a muscle at least twice per week. This is because it is almost impossible (or extremely inefficient) for one person to do all of the weekly training volumes.

You can increase your training frequency to improve muscle efficiency and reduce muscle soreness. You could train the deadlift, bench, and squat twice per week instead of once per week.

You could, for example, do a front and back squat as well as bench press, flat dumbbell bench, and bench press, then trap bar deadlifts and barbell Romanian deadlifts in one week. For those who want to increase strength and not spend five days at the gym, the push-pull split is an excellent split.

Training volume (total work set quality) is one of the key factors in muscle growth. Lifters who train only four times per week should aim for at least 12-16 sets of work each week. If they are able to do so, it is possible to train multiple muscle groups with as many as 20-24 sets.

However, a lifter should only train one muscle with 8-12 sets. Doing more often can lead to poor quality work, or the desire to do more. Training a muscle group twice per week, sometimes 3-4 times per week, is better than training it once per week.

For those who don’t like leg days, the push/pull plan is a great option. If for the push/pull/legs routine you spend the whole session on the lower body, with the push/pull exercises, you only need a little bit of leg work.

The 4-day push-pull split will work for most people most of the time. It is a compromise between practicality and effectiveness. The 4 day push pull split is better than the 2- or 3-day versions but is still more practical than training 5 to 6 days per week.

What muscle groups do pull work

Pulls can be a bit more difficult to master than other bodyweight exercises, but the benefits are far greater. Pulling activates more muscle groups and acts as a core training exercise.

There are several muscles that are responsible for the stabilization of the shoulder and forearm during a pull-up.

Pull work is one of the most effective compound exercises you can do, but it’s also notoriously taxing on your body. This is especially true if you’re an advanced lifter or if you’re doing really high reps.

People who lift weights often involve some portion of the body in a “pull” pattern because of its popularity. The pull pattern is different than a push pattern because it’s more of an inclined movement as opposed to an inclined movement.

The muscles that are targeted during this exercise are the ones that are in the back of your body. This is a great way to tone up your body and get rid of those unwanted fats.

List of Upper Body Pull Exercises

  1. Barbell Row
  2. Bent-Over Lateral Raise
  3. Cross Body Hammer Curl
  4. Chin-Ups
  5. Face Pulls
  6. Incline Curl
  7. Lat Pulldown
  8. Rear Delt Row
  9. Single-Arm Dumbbell Row
  10. Seated Cable Row
  11. T-Bar Row
  12. Pull-Ups
  13. Preacher Curl

List of Lower Body Pull Exercises

  1. 45-Degree Hip Extension
  2. Deadlift
  3. Lying Leg Curl
  4. Romanian Deadlift
  5. Seated Leg Curl

These exercises target the back, biceps, and rear delts. They are performed when you pull the weight towards yourself. A rowing exercise involves pushing the weight towards your body and a chin-up is where you pull towards an anchor.

It’s as simple as it gets. It’s called a pull exercise if the exercise involves primarily pulling.

These are the major pull muscles for the upper and lower body.

  • Biceps
  • Latissimus Dorsi, (Back)
  • Glutes
  • Hamstrings
  • Rear Deltoids
  • Trapezius

What muscle groups do push work

When you think of push, you probably think of the chest, shoulders and triceps. Certainly, those are the most prominent muscle groups involved in this exercise.

But did you know that there are nearly two dozen muscle groups routinely worked when doing push-ups?

Increasing muscle mass in your chest, shoulders and arms is a good thing. But it’s also important to work other muscles in your body as well.

Push exercises are a form of weight lifting. They target the pectoral muscles, those in the front of the body and the triceps, which are on the back of the arm. Push exercises can also work the shoulders and abdominal muscles.

Push work is an explosive movement, meaning that it is done in a rapid and forceful manner. The chest, shoulders, and triceps are often involved in push work. These muscles are incredibly strong, making you more powerful and faster on the field.

List of Upper Body Push Exercises

  1. Cable Crossover
  2. Dumbbell Flyes
  3. Dips
  4. Flat Barbell Bench Press
  5. Flat Dumbbell Bench Press
  6. Incline Barbell Bench Press
  7. Incline Dumbbell Bench Press
  8. Lateral Raise
  9. Lying EZ Bar Triceps Extension
  10. Standing Barbell Press
  11. Seated Dumbbell Press
  12. Triceps Pressdown
  13. Overhead Triceps Extension
  14. Upright Row

List of Lower Body Push Exercises

  1. Bulgarian Split Squat
  2. Front Squat
  3. Hack Squat
  4. Leg Extension
  5. Leg Press
  6. Squat

These are the breadwinners. You can also use your pectorals and triceps to strengthen your front delts.

An overhead press or bench press are good options for this type of workout. You can also do bodyweight exercises like pushups and dips by pressing your head against something solid like a table or a bench.

The muscles in your body can be described as being either fast twitch or slow twitch. They each play a role in your physical performance, with the former involved in power sprinting and the latter controlling long-distance running. Here are the muscle groups involved during push exercises, such as the bench press and standing military press:

  • Calves
  • Shoulders (Anterior, Lateral Deltoids).
  • Triceps
  • Pectorals (Chest)
  • Quadriceps

The best 4 day push pull workout routines

These 4-day push-pull workouts split trains all major muscle groups twice per week. You will train the larger muscle groups such as the quadriceps and chest, back, and glutes with 16 work sets per week.

Although the smaller muscle groups, such as the calves, deltoids, and triceps are usually trained with 8 work sets per week (but they are also used for secondary purposes during the more complex compound exercises), it is still a lot.

You will get the best results if you choose the workout that is most convenient for you.

If you don’t want to train on weekends, this workout split is perfect.

  • Monday: Push workout
  • Tuesday: Pull workout
  • Wednesday: Off
  • Thursday: Push workout
  • Friday: Pull workout
  • Saturday: Off
  • Sunday: Off

This split workout is great if you want to get more rest between sessions.

  • Monday: Push workout
  • Tuesday: Off
  • Wednesday: Pull workout
  • Thursday: Off
  • Friday: Push workout
  • Saturday: Pull workout
  • Sunday: Off

In case you want to rest Wednesday, Friday, and Sunday, you can try this workout:

  • Monday: Push Workout
  • Tuesday: Pull Workout
  • Wednesday: Off
  • Thursday: Push Workout
  • Friday: Off
  • Saturday: Pull Workout
  • Sunday: Off

Here’s another workout that allows you to rest Mondays, Fridays, and Fridays and work out more on the weekends:

  • Monday: Off
  • Tuesday: Push Workout
  • Wednesday: Off
  • Thursday: Pull Workout
  • Friday: Off
  • Saturday: Push Workout
  • Sunday: Pull Workout

You can do any variation, but it is a good idea to have an off day every now and again.

Push Day Workout I

  • Barbell Flat Bench Press: 5 sets, 5-10 reps
  • Cable Triceps Pushdown – 4 sets of 10-15 reps
  • Dip: 3 sets (5-10 reps)
  • Dumbbell Lateral Raise: 4 sets, 10-15 reps
  • Front Squat: Five sets of 5-10 reps
  • Hack Squat/Leg Press: 3 sets of 5-10 reps

Barbell Flat Bench Press

  • Sets: 5
  • Reps: 5-10

Place your back on a bench. Grab a barbell, your hands slightly wider than your shoulders. The bar should extend directly above the shoulders. Keep your feet planted on the ground, and your hips on the bench during the whole movement.

The pectoral muscles are the main target of the flat barbell bench press, but the triceps can also be used during compound upper body pushing movements.

The flat barbell bench press targets your chest muscles, arms, and deltoids. This makes it not only efficient but also effective when you are trying to train. Moreover, various grips emphasize different muscle groups. The narrow grip variation, for example, works the triceps or forearms.

During the bench press, there is some loading to the anterior shoulder muscles (anterior deltoids). Keep the weight down and don’t bounce it off your chest.

Cable Triceps Pushdown

  • Sets: 4
  • Reps: 10-15

The main muscle used for the pushdown is the triceps. Pushdowns are a great way for the triceps to gain additional training volume, without adding stress to the shoulders or chest.

Tricep pushdowns focus on the medial and the lateral heads of the triceps. Tricep pushdowns are a great way to tone your back and improve stability around your shoulder joint with proper form and practice.

Triceps pushdowns are a great exercise for developing triceps. The versatile upper-body workout can be done on a cable machine (a fixture in most gyms), but you can also do it at home or on the move with a resistance band.

You must follow a strict form. Don’t hunch forwards while you press down.


  • Sets: 3
  • Reps: 5-10

Dips are a great upper-body pressing exercise. They not only build bigger and more powerful triceps but also target the chest, shoulders, and back. Dips are a great exercise for increasing upper-body strength.

Dips can strengthen your chest, shoulders, and triceps. Weighted dips are a great way to increase muscle mass in your upper body if done properly. This exercise can help you build strength for other exercises, such as bench presses.

The main target area for the dip is the triceps. However, the chest muscles can also be used, especially if you exercise in a full range of motion (go lower).

Continue down and up. Do not maintain or use momentum.

Dumbbell Lateral Raise

  • Sets: 4
  • Reps: 10-15

The dumbbell lateral lift is a shoulder isolation exercise that targets your lateral head.

The lateral raise strengthens your shoulders and triceps. This exercise is performed by standing or sitting with your arms straight out and one dumbbell in each of your hands. Keep your elbows bent and your palms in front of your body. Then, lift the dumbbells up so that your arms are parallel with the ground.

Since you have already done some heavy pressing movements (bench press and dips), and are looking to focus more on the lateral head (shoulders) since the anterior (front) has been trained and hit with bench press and dips, then raises can be a great alternative to overhead pressing.

Your arms should be raised as high as possible without discomfort. This may include raising your arms above your head. Slowly lower your arms and pause at the top.

Front Squat

  • Sets: 5
  • Reps: 5-10

Quadriceps are the main target area of the front squat. This is more than just a benefit for athletes. The front squat forces the athlete to keep their chest up and straighten their back throughout the entire lift.

You will either have the bar roll up to your shoulders or fall onto your butt.

Front squats are similar to back squats and increase muscle mass in the lower body. This is done by strengthening the quadriceps, glutes, and hips as well as the quadriceps and quadriceps (quads).

Front squats are a great way to achieve perfect glutes. They can also strengthen the spinal erectors. Front squats are a great way to work your quads and reduce stress on the knees. Some lifters may find front squats helpful in reducing low back and knee pain.

The more you are pain-free, the easier it is to lift. Front squats might be better for you if you are a stronger lifter who feels more comfortable after doing back squats than front squats.

To prioritize quadriceps development, the front squat is preferred to the back squat. The other pull days increase the load to the lower back and hamstrings.

Concentrate on keeping your back straight and squatting low.

Hack Squat / Leg Press

  • Sets: 3
  • Reps: 5-10

Hack squats and leg presses are great exercises to increase quadriceps volume without overloading the lower back or hamstrings.

Hack squats require that the lifter squat and then stand up in order to do the exercise. Leg presses are loaded using a platform the lifter pushes off while lying down.

Hack squat and leg press both require sleds that are on rails. The leg press requires you to sit on a cushioned seat and move the sled upwards with your feet. The hack squat uses a padded sled that you carry on your back. These exercises are different because of the angle of your back relative to your legs.

Hack squats and leg presses should be done as deep as possible. This will allow the knee joint to enter deep flexion, which will maximally load your quadriceps. You should focus on your full range of motion. Your quadriceps will lift the load.

To maximize muscle growth, focus on deep reps as well as slow eccentric phases.

Pull Day Workout I:

  • Barbell Romanian Deadlift 4-sets of 5–10 reps
  • Cable Pulldown Underhand 4-sets of 5-10 reps
  • Hip thrust (Machine or barbell) 4 sets of 10 to 15 reps
  • Machine Row, or Supported 4-sets of 5–10 repetitions
  • The Narrow-Grip Curl Barbell 4 sets of 5-10 reps
  • Prone Hamstring Curl 4 sets of 10 to 15 reps

Barbell Romanian Deadlift

  • Sets: 4
  • Reps: 5-10

Barbell Romanian deadlift targets glutes, hamstrings, and erectors (not to mention, it could train your traps and back too). The most important thing is to use a weight that is heavy enough to feel an intense stretch and load the muscle, but not enough that your back begins to turn.

It is a classic exercise that strengthens the Romanian Deadlift (RDL) a classic barbell lift that is used to build the strength of posterior chain muscles, which include the gluteus maximus and hamstrings, and adductors.

If done correctly when done correctly, the RDL is a beneficial exercise that strengthens both the core and lower part of the body.

Keep your knees slightly bent to ensure that your shins are parallel to the ground. If you aren’t feeling the motion in the hamstrings maintain your knees in a straighter position or your lower back is arched or straight, then lower the weight more slowly (much more slowly).

Cable Underhand Pulldown

  • Sets: 4
  • Reps: 5-10

As you might have guessed that the pulldown of your lats underhand is primarily a workout for your lats. It is a common exercise for the lower mid back the latissimus dorsi is the title of being the biggest muscle in the back.

Lats play a major role in many “pulling” exercises like the pulldowns with lats, pull-ups as well as other rowing exercises.

While the grip on the overhand gives you more stretch, the grip on the underhand offers a superior stretch as well as a contraction for the lats in the lower end of the movement.

The cable pulldown with the underhand is an exercise that targets your lats as well as some biceps. If you do the pulldown using an uninvolved grip you will generally experience a wider range of motion and more intense contraction.

When you’re training vertical pulling every week, you should try to do one using an underhand grip, and the other time using an overhand grip.

Hip Thrust (Machine or Barbell)

  • Sets: 4
  • Reps: 10-15

The hip thrust is performed using a plate-loaded machine or the barbell. Both focus on the glutes, though the machine variant is simpler to load, and it doesn’t usually permit you to utilize energy or carry the weight using anything other than your glutes.

It is possible to train more intensely using this technique, but you shouldn’t be working using a weight you’re unable to lift. You should pause for a couple of seconds after each repetition. Then, gradually lower.

A hip thrust exercise is believed to be among the most effective butt exercises in the past and is quite flexible. Alongside the barbell hip thrust, it is possible to add weight in the shape of kettlebells, dumbbells, chains with weights, or a medicine balls to exercise with,

Machine Row

  • Sets: 4
  • Reps: 5-10

You can pick any supported row machine or variants, so you’re capable of working at a high intensity and not lifting your mass (such as for example, in a bent-over barbell row).

It is recommended to perform a supported row here because the hamstrings and lower back are tired, and could become a debilitating element during row training more so than the upper back.

Supported row exercises can be done with that your hamstrings, as well as lower back muscles, aren’t the limitation variables.

Narrow Grip Barbell Curl

  • Sets: 4
  • Reps: 5-10

Get a barbell and an encircling grip – with your hands nearly touching – and let it hang your thighs in front. Keep your core in place as you pull the bar to your chest while keeping your upper arms in place. Return to your starting position.

This workout concentrates on the biceps. By using a grip that is narrow, it allows you to keep the elbows in the body. This will eliminate the urge to allow them to flare out, and put the stress on your shoulders and the lateral Biceps.

Try to go to the bottom of each rep as slowly as you can.

Prone Machine Hamstring Curl

  • Sets: 4
  • Reps: 10-15

The machine concentrates on the hamstrings, particularly the lower hamstrings, where it connects to the rear of the knee joint. To ensure optimal development of the hamstrings Try to work both lying and seated inclined hamstring curls.

Push Day Workout II:

  • Barbell Wide Grip Incline Bench Press: 4 sets of 10 to 15 reps
  • Dumbbell Flat Chest Flye: 4 sets of 10 to 15 reps
  • Dumbbell Lateral Raise: 4 sets of 10-15 reps
  • Cable Overhead Triceps Extension 4 sets of 10-15 reps
  • Hack Squat 4 sets of 10 to 15 reps
  • Seated Dumbbell Shoulder Press 4 sets of 10-15 reps

Barbell Wide Grip Incline Bench Press

  • Sets: 4
  • Reps: 10-15

The primary area of focus for the flat bench press with barbells is the pectoral muscle, with a particular focus specifically on your upper pecs. Perform this exercise with an extended grip for more force on your chest.

You can experiment with the size of your grip and then see what feels most comfortable on your shoulder.

Cable Overhead Triceps Extension

  • Sets: 4
  • Reps: 15-20

The triceps are the primary muscles used during the pushdown. Doing the pushdown is an excellent option to increase your weight training for the triceps without adding extra load and strain to the chest and shoulders.

Be sure to get to the lowest you are able to use your hands to the side of your head. You can then all the way to the top.

Dumbbell Flat Chest Flye

  • Sets: 4
  • Reps: 10-15

The dumbbell’s flat chest move targets pectoral muscles. It is an isolated movement that allows you to work the muscles until they fail. It can also be used to build the chest without adding stress or bulk to the shoulders and the triceps.

It is recommended that your elbows are bent slightly However, do not make this into an overhand bench press.

Hack Squat

  • Sets: 4
  • Reps: 10-15

Similar to the push day the hack squat or leg press can be utilized to provide quality exercise to the quadriceps muscles without overworking the hips or back. Utilize the machine with high reps for leg days to work the muscles to the point of failure!

Hack squats work throughout the lower body including glutes, hamstrings and quads and calves, and also the core. The emphasis on the quads will mean that the leg’s front will feel its following.

Slow and low is the main goal of the game in Hack Squat (slow when you go down).

Machine Leg Extensions

  • Sets: 4
  • Reps: 10-15

You are seated on the machine with a weighted pad placed on the top of your lower legs. Then, you utilize your quads repeatedly to stretch your knees and then lift the lower leg. Although leg extension is an excellent quad exercise, however, it isn’t the most efficient move.

Machine leg extensions are a workout that targets the quadriceps. They comprise four muscles located that are located on that front part of the thigh, namely the muscles of the rectus fascia, vastus lateralis and the vastus medialis. vastus intermedius.

This is a great way for training the quadriceps until total failure and stimulating serious muscle growth without the need to add damage to the hips and back.

Include a 1-2 second pause at the end of each exercise to help increase the development of muscles.

Seated Dumbbell Shoulder Press

  • Sets: 4
  • Reps: 10-15

This workout is designed to strengthen the shoulders, specifically the lateral and anterior head of the deltoid. The triceps can also be utilized to raise the elbows to high levels of the press.

Start this exercise in sitting to ensure it is a focused exercise for your shoulders.

Pull Day Workout II:

  • Assisted Wide Grip Pull Up Machine: 4 sets of 10-15 reps
  • Barbell Good Morning: 4 sets of 10-15 reps
  • Barbell Walking Lunge: 3 sets of 20-30 steps
  • Dumbbell Hammer Curl: 4 sets of 10-15 reps
  • Seated Machine Hamstring Curl: 4 sets of 15-20 reps
  • Underhand Barbell Bent Over Row: 4 sets of 10-15 reps

Assisted Wide Grip Pull Up Machine

  • Sets: 4
  • Reps: 10-15

The wide grip-assisted pull-up machine is an excellent exercise because it concentrates on the lats. No matter if you’re an amateur or an expert at pulling up it is important to note that the assisted pull-up machine isn’t able to help you use momentum by swinging, kipping, or losing tension on the top.

Make sure to use the assisted pull-up even if you’re able to complete 10 to 15 reps that are strict since the machine lets you lower yourself slowly. It also allows you to stop near the end of each rep for a short period of time.

If you are able to do this without a machine you can do that and then add weight when you are able to. Be sure to not increase weight in the hopes of not maintaining the exact level of control and the tempo.

Barbell Good Morning

  • Sets: 4
  • Reps: 10-15

The barbell is a good choice for morning workouts that target glutes, hamstrings, and erectors. It’s like the Romanian deadlift in that it is best performed by using the use of a slow eccentric (lowering stage).

Make sure your knees aren’t too bent to ensure that your shins are parallel with the ground.

If you don’t notice your hamstrings becoming extremely stretched and loaded when you lift yourself ensure your back is straight and flat and that you improve your knees a bit. A slowing down of your movement could also increase the muscle load.

Barbell Walking Lunge

  • Sets: 3
  • Reps 20-30 steps

The walking lunge is a great exercise for the glutes first however it also increases the quadriceps and hamstrings. They should be considered the last exercise of the week because they can cause severe muscle soreness.

Make sure to take your time while doing these exercises, and concentrate on pushing the lead leg while standing up. If you can’t lower yourself slowly and not crash your knee to the ground, you should slow down or decrease the weight.

Dumbbell Hammer Curl

  • Sets: 4
  • Reps: 10-15

This workout is designed to strengthen the biceps with extra focus on the grip muscles and forearms. This exercise can also improve the strength of your grip and forearm.

Do not allow your body to move the weights upwards, and remain in control of your posture. You should only curl to approximately chest height.

Seated Machine Hamstring Curl

  • Sets: 4
  • Reps: 15-20

The hamstring curl of the seated machine is a way to strengthen the hamstrings, as does the lying down prone air.

The main difference between this exercise opposed the more prone position, the hips are bent (seated) which could be more comfortable when your glutes and back are aching from your intense Romanian deadlifts earlier during the week.

Underhand Barbell Bent Over Row

  • Sets: 4
  • Reps: 10-15

This workout targets the lats and also those biceps (due to the grip that is underhand). Using grips with a sub-hand (supinated) grip allows you to keep your elbows more tightly during the row, as well as aiding in the training of your biceps by using heavier weights.

Push Day Workout III

  • Bench Press 3 sets x 5-8 reps
  • Dumbbell Shoulder Press 2 sets x 5-8 reps
  • Incline Dumbbell Press 2 sets x 10-15 reps
  • Lateral Raise 2 sets x 15-20 reps
  • Leg Press 2 sets x 10-15 reps
  • Lying EZ Bar Triceps Extension 3 sets x 10-15 reps
  • Squat 3 sets x 5-8 reps

Pull Day Workout III

  • Face Pull 2 sets x 15-20 reps
  • Incline Dumbbell Curl 3 sets x 8-12 reps
  • Romanian Deadlift 2 sets x 10-15 reps
  • Seated Cable Row 3 sets x 8-12 reps
  • Seated Leg Curl 3 sets x 10-15 reps
  • Wide Grip Front Lat Pulldown 4 sets x 8-12 reps

Other push pull workout split

As mentioned above, the 4-day version of the push/pull workout plan is the most effective and really works for most people. However, not everyone is free to focus enough on this 4-day version.

That’s why we also present to you some short versions like 2 days, 3 days, or 5 days of push/pull training plans.

Because the article is too long, Huy Hoa team would like to summarize as much as possible of versions 2, 3, and 5-day routines have to offer.

The 2-Day Routine

The push/pull split for two days is a way to lift weights twice per week. There are plenty of choices for the days of the week when you train Monday and Thursday as well as Tuesday and Friday. Wednesday and Saturday, and the list go on.

  • Monday: Push Workout
  • Tuesday: Off
  • Wednesday: Off
  • Thursday: Pull Workout
  • Friday: Off
  • Saturday: Off
  • Sunday: Off

If your objective is to build muscle in the fastest way possible then the two-day push-pull split is likely to be the most ineffective option, due to the fact that it requires you to work for every muscle group only once per week.

For the maximum growth of your muscles, it is recommended to exercise each muscle group at a minimum of every week twice

This doesn’t mean that the two-day split push/pull isn’t worthwhile. It’s an option in the case of trying to keep (rather than increase) muscles.

If you’re looking to change gears and increase the other aspects that you are working on, working on each muscle group every week will help you maintain strength and size while you concentrate on other aspects of your life.

However, if you’re trying to increase your muscle mass the push/pull split of two days isn’t a good idea. It’s better to use a whole-body workout and train your entire body at least twice per week.

3 day push pull workout

Here’s the three-day push/pull routine. In the first week, you will spend 2 days doing push exercises, one-day doing pull exercises. The second week is the opposite, with 2 days of pull exercises and 1 day of push exercises.

It is a continuous alternation of exercises in the same push and pulls sequence. Thus, in 2 weeks you have 6 training days and there will be at least 1 rest day between 2 training days.

Here is an example for your reference:

Week 1

  • Monday: Push Workout
  • Tuesday: Off
  • Wednesday: Pull Workout
  • Thursday: Off
  • Friday: Push Workout
  • Saturday: Off
  • Sunday: Off

Week 2

  • Monday: Pull Workout
  • Tuesday: Off
  • Wednesday: Push Workout
  • Thursday: Off
  • Friday: Pull Workout
  • Saturday: Off
  • Sunday: Off

On week three, the routine repeats itself of week 1, and the workout ends with a return on Monday.

Here is another example that still follows the Push / Pull interval training rule, but it is 2 days in a row, then 2 days in a row.

If you start the week on Monday with a day without exercise, you will end the week with a day off on Sunday, and still ensure 3 days of practice in a week. Week 2 will start with a training session, and end the week with 2 days off Saturday and Sunday.

Week 1

  • Monday: Off
  • Tuesday: Push Workout
  • Wednesday: Pull Workout
  • Thursday: Off
  • Friday: Off
  • Saturday: Push Workout
  • Sunday: Off

Week 2

  • Monday: Pull Workout
  • Tuesday: Off
  • Wednesday: Off
  • Thursday: Push Workout
  • Friday: Pull Workout
  • Saturday: Off
  • Sunday: Off

In the 3-day push/pull exercise program, you perform three push exercises and three pull exercises over 2 weeks, which means that each muscle is exercised directly 1.5 times per week.

Science and practice have proven, that if you train each muscle group at least twice per week, you will see an increase in the growth of the muscle groups trained.

However, this is not true for the 3-day push/pull split. But, it could prove beneficial when you consume fewer calories than you burn and are trying to shed fat while maintaining muscles.

Cutting back on carbs and fat can have an adverse effect on the quality of your workouts and your ability to recover from them.

If you do not provide enough nutrition and energy to your body, you will most likely not be able to keep up with these intense workouts. At that time, you may have to reduce your overall training volume to match your nutrient intake.

But if your main goal is to build muscle, and you follow a scientific, nutritious diet, perhaps the Push/Pull routine will not be suitable, as it will make you gain weight ( due to excess calories). In this case, the 3 day full body workout split is probably the best fit for you.

5 day push pull workout

Finally, a 5-day push/pull split. In the first week, you’ll do three pull exercises and two push exercises. The next week will be the opposite of doing three push exercises and two pull exercises.

Week 1

  • Monday: Push Workout
  • Tuesday: Pull Workout
  • Wednesday: Off
  • Thursday: Push Workout
  • Friday: Pull Workout
  • Saturday: Push Workout
  • Sunday: Off

Week 2

  • Monday: Pull Workout
  • Tuesday: Push Workout
  • Wednesday: Off
  • Thursday: Pull Workout
  • Friday: Push Workout
  • Saturday: Pull Workout
  • Sunday: Off

It may take a couple of weeks before the exercise begins to complete, after which the push will resume on Monday.

In the two weeks during that time, you’ll complete five push and five pull, meaning each muscle group is worked on 2.5 times per week.

The 5 day push pull workout is a high-intensity workout that will probably be for the pros or those who are used to high-intensity workouts. Beginners should not start with this push pull split.

Tips and other factors to keep in mind

To make the most of the split training push-pull ensure you are using the correct weight or resistance and add different types of exercises. A healthy diet and adequate sleep are equally important.

Here are some suggestions and other considerations to be aware of when you are implementing a push-pull exercise routine.

Picking an appropriate weight

Make sure you use a weight so heavy that you can only do a handful of repetitions.

For instance, if the intention is to complete 10-repeats, you should use the weight so heavy that you’re struggling for the ninth and the tenth repetitions.

But, you must be able to maintain your form by the 10th repetition. If you’re not then it’s because the load isn’t enough.

If you follow this same model If you are able to complete more than 10 reps using good form, you can increase the weight you are using.

It’s an excellent idea to note your reps as well as the weight you lifted for each exercise so that you can monitor your improvement in time.

Incorporated the variety

Incorporating variety into your exercise routine will allow you to stay active and engage your muscles in various ways.

It is possible to add variety to your workout routine by using various cable attachments, and also using dumbbells instead of barbells or vice versa, to perform specific exercises.

You could, for instance, employ straight bars instead of a rope cable to perform triceps pushdowns. Or, you could do an incline chest press with dumbbells rather than a barbell.

There are many exercises with cables that can perform with barbells or dumbbells like chest flyes, biceps curls, and raises in the lateral direction.

You can also add diversification by doing bilateral and unilateral exercises using dumbbells or cables.

Unilateral exercises are carried out using just one leg or arm at a time, while bilateral exercises are executed using two arms or two legs.

Make sure you are eating well and rest

In the absence of proper nutrition and adequate sleep, You’ll be more susceptible to injury and illness and won’t get the results you’d like to achieve If either or the other of these elements were in place.

Eat a variety of nutrient-rich foods, such as vegetables and fruits, lean meats, as well as nuts, dairy products that are low in fat, and legumes.

Reduce your consumption of alcohol, processed food items like frozen dinners, as well as foods with sugar-based ingredients, such as desserts, cakes, cookies, candy, as well as certain condiments.

Along with containing an abundance of calories but with a limited amount of nutrients, these food items cause inflammation in your body. This could affect your fitness goals and overall health, particularly in the case of eating these foods in large quantities.

In terms of sleep, teenagers should be sleeping between 8 and 10 hours every night, while adults are advised to aim for 7-9 hours.

Here are some tips to improve your sleeping habits:

  • Limit exposure to blue light from screens before going to you go to bed.
  • Avoid consuming caffeine before bed.
  • Make use of blackout curtains or a sleeping mask to get a deep sleep.
  • Sleep in and get up at the same hour every day.

The final line

A split in training that is push-pull typically refers to workouts that focus on muscle groups performing similar movements.

“Push” workouts strengthen the shoulders, chest, and triceps “pull” exercises train the biceps, back, and forearms. An entire day dedicated to training the lower body and the core is also part of this split training session.

The push-pull regimen for training supports the recovery of muscle, and everyone can do it, regardless of experience in training.

If you’re having difficulty beginning or you are concerned about your fitness level, you should consider getting help from personal trainers if it is possible.



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