3-Day Push Pull Legs Workout Template. Click to Enlarge. This workout routine template features three workout days per week. You can build workout days where each day focuses on a different “push”, “pull”, or “legs” exercise group. This routine is best for beginner to intermediate lifters. However, it can also be easily adjusted to Dumbbell floor pressing or bench pressing are scalable, unilateral horizontal push exercises that challenge the strength, coordination, and stability of the body. The following moves and their If you only have a flat bench, replace incline fly with flat fly on push day. Pull-up Bar: Every gym should have at least some place to do pull-ups. If you are working out at home buy a simple door-mounted bar. The Routine. There are three separate workout days as follows: Push. Chest Press. Incline Fly. Arnold Press. Overhead Tricep Extension Push-up 3 sets x as long as possible. Lat Pull-Down 3 sets x 10 reps. Dumbbell Chest Press 3 sets x 10 reps. Seated Row 3 sets x 10 reps. Dumbbell Flye 3 sets x 10 reps. In week two, add two sets of scapular pull-ups for as many reps as possible after your three sets of dead hangs. In week three, replace your dead hangs with band assisted pull-ups. 5 pull-ups; 10 push-ups; 15 air squats; Alternatively, you can do this as an EMOM (every minute, on the minute) workout. Do 5 pull-ups, 10 push-ups, and 15 squats at the top of every minute. Whatever time you have left is your rest period. So, if you complete the three exercises in 35 seconds, you have 25 seconds until you start your next lap. Day 1: Push workout. Day 2: Pull workout. Day 3: Leg workout. Day 4: Repeat, or rest and repeat of day 5. Some bodybuilders may opt to only train 3 times a week on this program. If that’s your preference, you could do a Monday (push), Wednesday (pull) and Friday (legs) training split. Of course, doing the 6-day split leads to greater overall Get my full 10 week Powerbuilding Program here: https://shop.jeffnippard.com/product/the-powerbuilding-system/What's my Powerbuilding System all about?‣ my b xH1G7j9.

push or pull workout first