A push-pull workout is a high-intensity, total body workout that can help you build muscle and lose fat. It’s typically done with free weights or machines, alternating between pushing and pulling movements.
A push-pull workout is great for beginners because it allows you to use heavier weights than if you were doing just one type of exercise. The push-pull format also works well for advanced lifters who need a change from their typical routine to recover faster from workouts or prevent overuse injuries due to excessive training volume on any single lift.
Push Workout Routine
You can use this push workout routine as a push workout plan. It’s great for beginners and should be done thrice a week.
- Warm-up: 5 minutes of light cardio (jogging, jumping jacks) and dynamic stretching
- Push-up x 10-12 reps (aim for 10 or 12)
- Incline dumbbell chest press x 10-12 reps
- Push-up x 8-10 reps (aim for 8 or 10)
Leg Workout Routine
Leg exercises are also important for balance and posture. They’re made up of the quadriceps (front of thigh), hamstrings (back of thigh), calves and gastrocnemius (top of the lower leg).
- The lower body is where you’ll find most of your muscle groups. They include:
- The gluteus maximus (butt muscles)
- The quadriceps femoris (thigh muscles)
- The biceps femoris (hamstring muscles) – [if you can’t remember which muscle is which, it’s okay to call them by their nicknames]
Pull Workout Routine
Pull-ups or lat pulldowns can be added to the workout. You can do it as part of your warm-up and make it part of the actual routine.
- Lat pulldown: This exercise helps build strong latissimus dorsi muscle, which is responsible for pulling you back up when going down in a push-up position. This also helps improve strength and stamina by keeping the arms straight during lifting motion and increasing shoulder flexibility so that you can move freely while doing other exercises like chest press, shoulder press etc., which require rotational movement of arms.
Push Pull Leg Workout plan
The best push pull legs routine workout plan is your safe bet if you’re looking to build muscle mass. The workout plan consists of two training days, each with its unique workout routine.
The first day focuses on pushing exercises, which are done using free weights such as dumbbells or barbells. These exercises focus on the chest and shoulders, as well as the triceps and biceps.
The second day focuses on pulling movements, which involve the back muscles, biceps and forearms, and an optional abdominal workout at the end of each routine.
As per supplement professionals like Legion Athletics, “So, if you’re looking to gain muscle and strength as quickly as possible, and if you’re not afraid of a bit of heavy compound weightlifting, then push pull legs might be your golden ticket.”
Push-pull workouts are fast becoming popular in the fitness industry, especially among strength coaches and trainers. Many people look for ways to get into shape without spending all day in the gym or on machines, and this type of workout is perfect for them.
Some people may wonder how often they can repeat these workouts before they start getting bored with them or have too much strain on their joints, so do thorough research before doing it.