If coming up with ways to organize and manage your strength training routine and feel more challenging than a heavy deadlift set, it’s time to consider a push/pull/leg schedule. This split-integrated approach to workouts that are popular with weightlifting at any level, specifies a specific day, push, pull and leg day to target different muscle groups.
CPT’s Amanda Herrera describes this type of training plan as “strategic.” This allows you to build strength and muscle mass in all areas of your body with minimal rest. “It’s the idea of working with similar muscle groups one day,” she explains.
“The next day you’re training the opposite muscles and not overworking your body or overtraining. Sometimes, in full body training, some muscle groups are used in multiple exercises and you’re not achieving that, so they’re actually working more than you think,” she adds. “This push/pull/leg training method is perfect for preventing injuries to everyone.”
Below is a brief 7-day schedule description that will help you provide structure for each type of day, sample exercise, and workout.
Push-day training is an upper body training that targets the muscles used to push the triceps and muscles, mainly the chest and shoulders. There are very few common push exercises that require minimal equipment (one set of dumbbells).
1. push ups
- Assume your feet together (or slightly apart for balance), assume your body position straight from your head to your heel, and your hands are lined up with your shoulders (but slightly wider). It will involve both your body and your core, trapping your body in place.
- Keep your elbows around 45 degrees away from your body, keep your head in neutral and lower your torso until your chest is within inches of the floor.
- Pause and then return to the starting position.
2. Dumbbell sideways
https://www.youtube.com/watch?v=ivbr0gvd6aa
- With your legs waist-length, you hold your dumbbells with both hands, and your feet are hugged with your palms, your back is turned away.
- Bend your elbows slightly and raise your arms to the sides until they are level with your shoulders. Keep your palm facing down.
- Pause and then return the weight to its starting position.
3. Dumbbell overhead triceps extension
https://www.youtube.com/watch?v=zh8if9ojwqo
- Sit on a bench or chair and cup one end of the dumbbell directly overhead with both hands. This is the starting position.
- Raise your chest, bite your core, flatten it, bend your elbows, and lower the weight behind your head without moving your upper arms. The elbows should stay close to the ears and be directed forward.
- Pause and then return the weight to its starting position.
Pullday training involves opposing upper body muscles, such as the biceps, forearms, and back muscles. A set of dumbbells and a pull-up bar are required to sample the following exercises.
4. DumbbellBent-over row
https://www.youtube.com/watch?v=qctqncvlaa0
- Place your feet shoulder-width apart from each side of your arms, with both hands facing your palms. Rub your hips against your hips, push your hips back, bend your knees slightly, and lower your torso until they are almost parallel to the floor. Enchant the glut to protect your lower back.
- The palms face each other and hang the dumbbells at arm length. Attract the shoulder blades and pull the shoulders back. This is the starting position.
- Without moving the torso, row the weights into the rib cage as you squeeze the scapula together, pushing the elbows in and keeping them flat. Make sure there is a 90 degree bend in your elbows. This will cause the ribs to be rowed not under the armpits.
- Pause and then return the weight to its starting position.
5. Zottman Curl
- He is tall, hugging the dumbbells with both hands at arm length, with his palms facing forward (underhand grip).
- Push your elbows in, trap them on the sides, and curl your weight towards your shoulders.
- Rotate the dumbbells 180 degrees so that your palms are facing downwards. Lower the weight to the side, then flip the grip again (underhand) and return to the starting position.
6. Pull up
- Grab the pull-up bar with an overhand grip slightly wider than the shoulder width. The arms were hanged straight to the length of the arm (a position known as the dead hang), and the ankles crossed backwards.
- Without swinging or kipping (using momentum to propel it upwards), engulf your rat and squeeze the scapula together as you pull it into the bar.
- Pause and then return to the dead hang.
Legs and Core Day Workout
Leg days are usually dedicated to strengthening your hamstrings, quadriceps, glut and calves, but it is common practice to incorporate core work as well. Below are some weight core exercises and basic lifts targeting multiple muscle groups in the lower body.
7. Romanian Deadlift
https://www.youtube.com/watch?v=icebqhya8cq
- He’s tall, his legs are wider at his hips, standing parallel and parallel, his knees bent slightly, his dumbbells are held in front of his thighs, his palms are facing you.
- Flatten your back, wrap around the core, keep the dumbbells within 1-2 inches of your body, push your hips back, and lower the dumbbells until your torso is almost parallel to the floor.
- Pause, then reverse the movement and return to the starting position.
8. Dumbbell squat
https://www.youtube.com/watch?v=r7igfo0y498
- With your feet shoulder-width apart from shoulder width to your waist, grab the dumbbells at arm length and stand up with your palms facing you.
- Keep your back flat and at the core, push your hips backwards, bend your knees and lower your body until your thighs are parallel to the floor.
- Pause and then return to the starting position.
9. Bulgarian split squats
https://www.youtube.com/watch?v=kxbcmn4nyze
- Standing away from the bench, holding the dumbbells at arm length, facing towards your palm. Place the toes of your left foot on the bench in the back.
- Stand upright and lower your torso until your right thigh is parallel to the ground (do not touch your left knee). The front knee should be tracked just above the ankle. If not, you will need to adjust the distance from the bench.
- Pause and then push back to the start position. Do equal personnel on both legs.
10. Plank
- Assume the position of the push-ups: Put your feet together (or a little distance away to stabilize a little), and put your body directly from your head to your heels.
- Make sure your wrists are directly below your shoulders.
- Pull your abdomen towards your spine and lock it in your body, squeeze the glut and decorate the core. Holds the specified time.
11. Dead bug
- Lie down on your back and push down your back to seal the space between your back and the alcove. Bend your knees to 90 degrees and lift your legs off the floor. Your knees should be above your hips. You reach the ceiling straight to your arms.
- Lower your right arm behind your head, while simultaneously extending your left leg long in front of your eyes. Hover both your arms and legs off the mat.
- Return to the starting position. Complete all the reps before switching sides.
12. Double leg lift
- Lie on your back, point your toes and heels together, and stretch your legs to the ceiling. Place your hands behind your head, or place your fingertips on your ears and spread your elbows. Put your abs and push your hips into the floor. Lift your chest and release it from your shoulders.
- Inhale, control and lower your legs. Lower your legs as much as you can, without lifting your hips off the floor or your abdomen popping out.
- Once you reach the range of movement, exhale and use control to return your foot to the starting position.
7 Day Push/Pull/Legs and Core Routine
Ready to get started? The guidelines are simple. It is an alternative to push, pull and leg training. This will provide the muscles with a built-in rest period, so you don’t need to take a break (unless you need it). Here is one sample schedule.
Monday: Push training
Tuesday: I’ll draw training
Wednesday: Legs and core workouts
Thursday: Push training
Friday: I’ll draw training
Saturday: Legs and core workouts
Sunday: rest
