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Push Pull Legs

The document outlines a push, pull, legs workout split. The push day focuses on exercises for the chest, shoulders and triceps like bench press, overhead press, and triceps extensions. The pull day targets the back and biceps with movements such as rows, pulldowns, and curls. The legs day works the quads, hamstrings and calves using squats, leg presses, and calf raises. The routine is designed to be done either in a PPL format or a modified PPLPPL with a rest day in between cycles.

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Samantha Gillespie Bragg
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546 views

Push Pull Legs

The document outlines a push, pull, legs workout split. The push day focuses on exercises for the chest, shoulders and triceps like bench press, overhead press, and triceps extensions. The pull day targets the back and biceps with movements such as rows, pulldowns, and curls. The legs day works the quads, hamstrings and calves using squats, leg presses, and calf raises. The routine is designed to be done either in a PPL format or a modified PPLPPL with a rest day in between cycles.

Uploaded by

Samantha Gillespie Bragg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5

Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5

Incline Barbell Bench Press: 3x5

Dumbbell Side Lateral Raise: 3x10-12

Rope Pushdowns (circuit machine): 3x10-12

Overhead Dumbbell Extension or similar triceps exercise: 3x10-12

Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5

Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10

Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10

Face-pulls: 3x-10-12

Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12

Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6

Leg Press (optional if already doing above squats): 3x8-10

Leg Extensions (circuit machine): 3x10-12

Hamstring Curls (circuit machine): 3x10-12

Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

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