The Ultimate Push/Pull Routine!
A push-pull workout routine is a type of strength training split that organizes exercises based on the movement patterns of the muscles being targeted. In a push workout, you focus on muscles involved in pushing movements, such as the chest, shoulders, and triceps. Common exercises include bench presses, overhead presses, and tricep dips. On the other hand, a pull workout targets muscles used in pulling motions, such as the back and biceps. Exercises like pull-ups, rows, and bicep curls fall into this category. This method allows for more balanced muscle development and efficient recovery, as it reduces overlap between muscle groups worked on consecutive days. Push-pull routines are especially popular because they are easy to follow, time-efficient, and can be adapted to all fitness levels, from beginners to advanced lifters.
Ideal for intermediate and beginner levels. This Workout routine balances training volume, recovery, and muscle group focus, and can be adjusted to fit your schedule or fitness goals! Note that the beginning two days have a lower rep range but higher set range while the following days have the opposite. For the First two days concentrate on a heavier weight (within reason, don’t hurt yourself!) and lower rep range. Remember proper form is key, only use a weight in which you can maintain proper form for the whole set, this is where a tracker or fitness journal comes in handy to keep track of the amount of weight you use for each exercise. Rest between a minute and a half to two minutes for each set!
Day 1 – Push (Chest, Shoulders, Triceps)
- Bench Press – 4 sets of 6–8 reps
- Overhead Dumbbell Press – 4 sets of 8 reps
- Incline Dumbbell Fly – 4 sets of 8–10 reps
- Lateral Raises – 3 sets of 8 reps
- Triceps Dips or Triceps Pushdowns – 4 sets of 8 reps
Day 2 – Pull (Back, Biceps)
- Deadlifts – 4 sets of 6–8 reps
- Pull-Ups or Lat Pulldown – 4 sets of 6–8 reps
- Barbell or Dumbbell Rows – 4 sets of 6 reps
- Face Pulls – 3 sets of 10–12 reps
- Bicep Curls (barbell or dumbbell) – 4 sets of 10 reps
Day 3 – Rest or Active Recovery
Ideas: Light cardio, stretching, yoga, or mobility work
Day 4 – Push (Same muscle groups, new variations)
- Dumbbell Chest Press – 3 sets of 8–10 reps
- Arnold Press – 3 sets of 10 reps
- Cable Chest Fly – 3 sets of 12 reps
- Dumbbell Front Raises – 3 sets of 12 reps
- Skull Crushers – 3 sets of 10–12 reps
Day 5 – Pull
- Romanian Deadlifts – 3 sets of 8–10 reps
- Seated Cable Row – 3 sets of 10 reps
- Reverse Flys – 3 sets of 12 reps
- Hammer Curls – 3 sets of 10–12 reps
- Concentration Curls – 2 sets of 12–15 reps
Day 6 – Optional Rest or Full Body (Light/Moderate)
Ideas: Light full-body resistance training, core, or cardio
Day 7 – Rest
Disclaimer
The information provided on this blog is for educational and informational purposes only and is not intended as medical or professional advice. All workouts, exercises, and fitness recommendations are based on general knowledge and should not be interpreted as personalized fitness guidance.Before starting any new fitness program, it is strongly recommended that you consult with a physician or qualified healthcare provider—especially if you have any pre-existing medical conditions, injuries, or health concerns.Participation in any physical activity carries inherent risks. By following the workouts or advice provided on this blog, you do so at your own risk. The author and publisher of this content are not responsible for any injury, harm, or health issues that may result from your engagement in any exercises or fitness routines shared here.Always listen to your body, use proper form, and stop any activity that causes discomfort or pain. Safety first—your health and well-being matter most.
Disclaimer: The content on this website is for informational purposes only and is not intended as medical or fitness advice. Always consult with a physician or healthcare provider before starting any exercise program. By following the exercises or information provided, you do so at your own risk. The author and website are not responsible for any injuries or damages.
Disclaimer: The information provided on this page is for general informational and educational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any supplement, diet, or exercise program, or if you have any questions about a medical condition. This website contains affiliate links, which means I may receive a commission if you purchase products through those links, at no additional cost to you. As an affiliate, I only promote supplements and products I believe offer value, but I make no guarantees regarding their efficacy, safety, or suitability for your individual needs.The statements made on this site about supplements have not been evaluated by the Food and Drug Administration (FDA). Products linked or promoted are not intended to diagnose, treat, cure, or prevent any disease.By using this website, you agree that you do so voluntarily, at your own risk, and you assume full responsibility for any outcomes that may result from your use of information or products mentioned. I expressly disclaim all liability for any loss, damage, or injury allegedly arising from the use of any information or products on this website.