Push Pull Workout: Split Weight Training Routine
intermediate level
Push Pull Workout: 4 Day Workout SplitLooking for a split weight training workout? Find the best workout routine here.
For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.
A push-pull training plan is a type of exercise routine that targets muscles based on whether they are pushed or pulled.
These workouts are popular among bodybuilders and other athletes because they maximize recovery time between workouts and aid in the development of a well-balanced physique.
This article explains everything you need to know about push-pull routines and includes a muscle-building routine.
Push-pull is a training method that organizes workouts around the movement patterns of your muscles.
Depending on your experience level, you train upper body muscles that perform pushing movements one day and upper body muscles that perform pulling movements the next — either on the same day or separated by a rest day.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 9 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
Rest day!
This daily workout contains 9 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 10
- Sets: 4
- Reps: 12
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
- Sets: 4
- Reps: 12
