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Push-Pull Full Body Workout Plan

This document outlines a 3 day per week full body workout split into pull, push, and legs days. The pull day focuses on compound back and bicep exercises like deadlifts, rows, and curls. The push day centers around presses and flys for the chest, shoulders, and triceps. The legs day consists of lower body exercises such as squats, leg press, and stiff-legged deadlifts. The program emphasizes compound lifts that work large muscle groups over isolation exercises to build a foundation of strength for beginners.

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Iulia Maria Maria
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422 views4 pages

Push-Pull Full Body Workout Plan

This document outlines a 3 day per week full body workout split into pull, push, and legs days. The pull day focuses on compound back and bicep exercises like deadlifts, rows, and curls. The push day centers around presses and flys for the chest, shoulders, and triceps. The legs day consists of lower body exercises such as squats, leg press, and stiff-legged deadlifts. The program emphasizes compound lifts that work large muscle groups over isolation exercises to build a foundation of strength for beginners.

Uploaded by

Iulia Maria Maria
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

Monday | PULL

Exercises Sets & Reps


3 x 5-8 reps

Deadlifts

(Bodyweight > failure)

Close Grip Chin-ups

Bent Over Rows 2 x 8-12 reps


Wide-Grip Cable Row
2 x 10-12 reps

Barbell Curls
2 x 12-15 reps

Wednesday | PUSH
Exercises Sets & Reps

Flat Barbell Bench Press


3 x 8-12 reps

Incline Dumbbell Press 2 x 10-12 reps


Standing Military Press 3 x 6-8 reps

Wide-Grip Upright Rows 2 x 12-15 reps

Narrow Grip Dips


3 Bodyweight > failure\

Cable Pushdowns 2 x 12-15 reps

Friday | PUSH
Exercises Sets & Reps
Squats 2 x 10-12 reps
Leg Press 3 x 6-8 reps
DBell Stiff-legged deadlift 2 x 12-15 reps
Leg Extensions 2 x 15-20 reps
As you can see in the Beginner program there is very little in the way of isolation exercises. The
program focuses highly on the old school basic mass movements such as deadlifts, squats &
standing military press.

This is for several reasons:

Firstly this gives beginners a great foundation of strength and teaches basic lifting techniques
rather than relying on machines.
Secondly they also work a large number of muscle groups at once including the all-important
core muscles which are often neglected by beginners and are very important to handle heavier
weights as the beginner progresses.

Monday | PULL Exercises Sets & Reps Deadlifts 3 x 5-8 reps Close Grip Chin-ups (Bodyweigh
Wide-Grip Cable Row 2 x 10-12 reps Barbell Curls 2 x 12-15
Standing Military Press 3 x 6-8 reps Wide-Grip Upright Rows 2 x 12-15 reps
DBell Stiff-legged deadlift 2 x 12-15 reps Leg Extensions 2 x 15-20 reps As you can see in the Beginner program there i

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