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push.pull split

The document outlines a 7-day workout plan focusing on push, pull, and leg exercises, with specific sets and repetitions for each day. It includes variations for repeated workouts to prevent monotony and emphasizes recovery strategies such as sleep, nutrition, and active recovery. Additionally, it suggests deloading every 4-6 weeks to avoid overtraining.

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sk25524582
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22 views

push.pull split

The document outlines a 7-day workout plan focusing on push, pull, and leg exercises, with specific sets and repetitions for each day. It includes variations for repeated workouts to prevent monotony and emphasizes recovery strategies such as sleep, nutrition, and active recovery. Additionally, it suggests deloading every 4-6 weeks to avoid overtraining.

Uploaded by

sk25524582
Copyright
© © All Rights Reserved
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Day 1: Push (Chest, Shoulders, Triceps)

Flat Barbell Bench Press: 4 sets x 6-8 reps


Incline Dumbbell Press: 3 sets x 8-10 reps
Overhead Dumbbell Shoulder Press: 3 sets x 8-10 reps
Lateral Raises: 4 sets x 12-15 reps
Tricep Dips (Weighted if possible): 3 sets x 8-12 reps
Overhead Triceps Extension: 3 sets x 10-12 reps
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Day 2: Pull (Back, Biceps, Rear Delts)
Pull-Ups or Lat Pulldown: 4 sets x 6-8 reps
Barbell Row: 4 sets x 8-10 reps
Seated Cable Row: 3 sets x 10-12 reps
Face Pulls: 3 sets x 12-15 reps
Barbell or Dumbbell Bicep Curls: 3 sets x 10-12 reps
Hammer Curls: 3 sets x 12-15 reps
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Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Squats (Back or Front): 4 sets x 6-8 reps
Romanian Deadlifts: 3 sets x 8-10 reps
Walking Lunges: 3 sets x 12-15 reps per leg
Leg Press: 3 sets x 10-12 reps
Standing Calf Raises: 4 sets x 15-20 reps
Seated Calf Raises: 3 sets x 15-20 reps
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Day 4: Rest or Active Recovery
Light cardio, yoga, or stretching
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Day 5: Repeat Push
Similar exercises as Day 1 but with slight variations to avoid monotony:
Switch Barbell Bench Press for Dumbbell Bench Press.
Replace Overhead Dumbbell Press with Arnold Press.
Focus on higher reps for accessory lifts.
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Day 6: Repeat Pull
Adjust exercises:
Replace Barbell Row with Dumbbell Row or T-Bar Row.
Use a different grip for pull-ups or switch to Chin-Ups.
Add isolation work like Spider Curls or Reverse Flyes.
Day 7: Repeat Legs
Change focus:
Replace Squats with Bulgarian Split Squats or Hack Squats.
Use Deadlifts instead of Romanian Deadlifts.
Add hip thrusts for glute focus.
Key Recovery Strategies
Sleep: Aim for 7-9 hours per night.
Nutrition: Eat a protein-rich diet with sufficient carbs and fats. Target ~1.6-2.2g
of protein per kg of body weight.
Active Recovery: Foam rolling, stretching, or light cardio on rest days.
Deload Every 4-6 Weeks: Reduce volume and intensity to avoid overtraining.

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