Resistance training programs come in a variety of different forms, whether your training split includes stacking two or three muscle groups per day, or you split between upper and lower body exercises, the main goal of any resistance training program is to build more lean muscle mass and strength. With a push/pull/legs routine instead of splitting between muscle groups, you are simply splitting your training into a three-day workout routine with exercises that require pushing weight, pulling weight, and leg exercises. We’re going to explain the benefits, muscle groups, and everything you need to know about push-pull workouts.
Push Press Legs Workout
When the training intent is to lose body fat and gain muscle mass, then your program focus will be your intensity, tempo, and heart rate. Conventional resistance training splits require an intensity between 50-70%, with 3-5 sets, of 6-12 reps, with 1–3-minute rest intervals. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). This program incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, not quite supersets but accelerated functional movements.
You will perform 4 sets per exercise, performed at 70-85% intensity, with a 5% increase per set. Prescribed reps will range between 16-12 with 30-60 second rest intervals, between each set. This program follows a 3-day training split, performed twice per week. Heart rate will be a crucial factor in this program and dictate the tempo of your workout. You can utilize an apple watch, whoop, garmin, fitbit etc. Your heart rate needs to be between 140-155 BPM at all times.
This program follows a 3-day split, 6 days per week, with one rest day, and is to be followed for 12 weeks. This program follows a linear progression, meaning as time goes on, you will need to increase the load or weight, to build more muscle and cut body fat. The load is not as important as hitting the prescribed rep volume – every rep counts, and as you perform more work, you’ll burn more calories. Despite the weight you choose, make sure you’re hitting the volume.
This push/pull workout is to be performed as a 3-day training split, hitting all muscle groups twice per week, with one rest day. Workouts will typically take between 45-60 minutes to complete. This program does include a few advanced strength training movements such as the front squat and kettlebell snatch. These exercises can be replaced with goblet squat, landmine squat or any other squat variations. Kettlebell snatch can be replaced with the devils press, or shoulder plate raise.
Load is an important factor in muscle growth and strength. The prescribed weight should be light enough to complete each set, but heavy enough to be challenging. If you’re not struggling to finish the last few reps, then the load should be increased.
- Weight Loss
- Reduced Body Fat
- Increased Muscular Strength
- Increased Muscle Mass
- Improved Mobility
- Reduced Pain Intensity
- Enhanced Muscular Endurance
- Improved Peak Power Output
- Enhanced Aerobic/Anaerobic Capacity
- Increased Core Strength & Core Stability
- Improved Functional Fitness
- 12-Week Workout Plan, 3-Day Training Split
- Supplement Recommendations
- Functional Foods List
Equipment (What You'll Need)
- Kettlebells (Moderate – Heavy)
- Plates (25-45lb, with a maximum load exceeding 135lb)
- Dumbbells (Moderate – Heavy)
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