Overview
The Push-Pull-Legs workout plan is a popular choice for intermediate lifters who want to split their workout sessions by movement patterns. It focuses on pushing movements, pulling movements, and legs, each on separate days, giving your muscles the necessary recovery time between sessions.
Workout Schedule
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quads, Hamstrings, Glutes)
- Day 4: Push (Chest, Shoulders, Triceps)
- Day 5: Pull (Back, Biceps)
Detailed Exercises
Day 1: Push
- Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Overhead Shoulder Press: 4 sets of 8 reps
- Lateral Raises: 3 sets of 12-15 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Overhead Tricep Extension: 3 sets of 10 reps
Day 2: Pull
- Deadlifts: 4 sets of 6-8 reps
- Pull-Ups (Assisted if needed): 3 sets to failure
- Barbell Rows: 4 sets of 6-8 reps
- Seated Cable Rows: 3 sets of 8-10 reps
- Bicep Curls (Dumbbells or Barbell): 3 sets of 10-12 reps
Day 3: Legs
- Squats: 4 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps per leg
- Hamstring Curls: 3 sets of 10-12 reps
- Calf Raises: 4 sets of 15-20 reps
Tips for Success
- Rest for 1-2 minutes between sets to ensure maximum performance.
- Maintain proper form to avoid injuries, especially during compound movements like deadlifts and squats.
- Gradually increase the weight to continue progressing.