One of the more popular workout programs you might want to consider adding to your workout routine is the push / pull / legs workout. This particular one is great because it allows you to divide the upper body, so you get to work each muscle group with a higher volume. Doing so will help you to see superior results. Once you are beyond the beginner stage, it can be trying to get enough total work for each muscle group by doing an upper / lower split, so this is the next route to go. Curious how this ends up looking?
You will perform …
- all push exercises – chest, shoulders, triceps – on the push day, and
- all pulling exercises – back and biceps – on the pull day. Then you have legs, which gets its specific day.
Let us take a look at a sample program you can use. You can either do this …
- once a week or
- on three days, then one day off, three days, then one day off and continue in that manner.
- Bench Press – four sets of eight repetitions
- Shoulder Press – three sets of ten reps
- Chest Fly – two sets of twelve reps
- Lateral Raise – two sets of twelve reps
- Overhead Tricep Extension – three sets of fifteen reps
- Bent Over Rows – four sets of eight repetitions
- Lat Pull-Downs – four sets of eight reps
- Close Grip Pull-Ups – three sets of ten reps
- Single Arm Cable Row – three sets of ten reps
- Dumbbell Curl – two sets of ten reps
- EZ Bar Curl – two sets of fifteen reps
- Squats – four sets of six repetitions
- Deadlifts – four sets of eight reps
- Walking Lunges – three sets of ten reps
- Leg Extension – three sets of twelve reps
- Hamstring Curl – three sets of twelve reps
- Calf Raises – two sets of fifteen reps
Give this workout a try when you are ready to make the jump to a higher frequency; a higher power training program. It can help you take your progress to the next stage.
Remember to start each workout session with a five-minute warm-up and finish with a decent cool-down as well. And do this each time. If you are going to add cardio training to your workout plan, you can do so by either adding it after the session is over or on your off days from strength training. With that in mind, do note you do need to have at least one day each week off from all forms of exercise. Having a rest day is relevant and necessary to promote optimal recovery and ensuring you are keeping an ideal degree of balance in your life.