If you have passed the beginner’s stage and want to gain muscle, one of the best body parts splits you can use to accomplish this is the push pull workout routine. Even if you are new to the fitness world, this workout routine can still help you achieve your goals. 

Push Pull workout is a typical training split that divides your primary muscle groups based on your body’s natural movement patterns. 

A push-pull workout is a type of exercise where the muscles are worked according to whether they are being pulled or pushed. Bodybuilders and other athletes love these workouts because they maximize the amount of time that athletes recover between sets and help develop a well-rounded physique.

In this article, the greatest push-pull split is described, along with how it can help you achieve your fitness objectives and gain muscle and strength more quickly than you ever imagined. You will also receive a comprehensive program outline that includes step-by-step instructions for all of the workouts and routines.

What Is A Push Pull Workout?

Push/Pull split is a fairly basic training technique, where you separate your body into two sections. After that, each component is trained on a different day.

Depending on your degree of experience, you can exercise upper body muscles that perform pushing movements one day and upper body muscles that perform pulling actions another. You can even train these muscles on the same day or separated by a rest day.

Push

There are following muscles you can train that perform pushing movements given below:

• Chest

• Shoulders

• Triceps 

Pull

There are following muscles you can train that perform pulling movements given below:

• Back

• Biceps

• Forearms

You work out four times a week, which translates to two workouts for each muscle group—two for pushing and two for pulling. Of them, two sessions concentrate on hypertrophy (muscle size) and the other two on strength.

Although there is a lot of overlap between training for muscle development and strength improvements, the general idea is to perform moderate repetitions with moderate weights on hypertrophy days and fewer reps with greater weights on strength days. 

Why Should I Do A Push/Pull Split Workout?

The push/pull split workout simultaneously trains all related muscle groups and this makes it probably the most effective workout split.

This suggests that the muscle groups being trained benefit from the maximum amount of movement overlap that is achievable within the same program, so why not give this workout a try and maintain your fitness? 

Let’s delve deeper and learn some other benefits of push pull workout for you that will motivate you to join the gym to do this workout. 

What Are Some Benefits Of Push Pull Workout?

Here are some benefits that will encourage you to do push pull workout.

Can Work For Anyone

So you don’t need to worry much! Don’t think a lot before deciding whether you should do push-pull training or not and whether it will work for you or not. The good news is that anyone can benefit from this workout. 

Just based on your strength training experience, you have to choose the number of days you will do this workout. You can also adjust the number of repetitions, sets, and weights for different muscle groups as per your training goals and preferences.  

You have to make your own individualized routine or consult a fitness professional to design the ideal workout routine for you. 

Tips for Designing Individualized Workout Routine

• If you are new to training and have not still done 6 months of training, you just go for a maximum of 3 training days weekly meaning that you will do training on alternate days and have one day in between for rest. 

• If you have training experience of more than 6 months, you can easily go for 3-4 training days weekly. 

• And if you have more than 2 years of training experience in advanced resistance workouts, you can go for doing push pull workouts 6 days weekly. Separate 3, 3 training days with one rest day in between.

Is Good for Muscle Recovery

In comparison to most other body part splits, push pull workouts also suggest that you will have the least amount of movement overlap between sessions, allowing for a muscle-quicker recovery.

In comparison to traditional bodybuilding workouts which involve training one or two body parts daily actually train some of the same body parts many days consecutively. This is because they are synergistic muscles involved together in movements and when they train together consecutively for days, this can overstress them in the long run.  

With push pull workout routine, you have 48-72 hours of rest time in between training and this allows the muscles to recover fully. Although you are doing training regularly, you work on a major muscle group only once in 3 days.

A Sample Push/Pull Workout Routine

This is a fantastic example of a well-structured, well-balanced training regimen that will undoubtedly provide amazing benefits for you.

Although there is a lot of overlap between training for muscle development and strength improvements, the general idea is to perform moderate repetitions with moderate weights on hypertrophy days and fewer reps with greater weights on strength days.

• Day 1:  Push

• Day 2:  Pull 

• Day 3:  Rest

• Day 4:  Push 

• Day 5:  Rest

• Day 6:  Pull 

• Day 7:  Rest

The recommended ratio of rest and training days is as follows, however, you can rearrange the days to better suit your schedule.

Workout 1 – Push

Workout 2 – Pull

The Push Pull Workout Exercises

Let’s examine the routines and exercises in more detail, with thorough instructions on how to execute each movement correctly and efficiently.

Workout 1: Push

This push-pull workout split’s initial push session focuses on compound movements with short reps, large loads, and free weights. It is a tried-and-true idea that is a fantastic method of building muscle and strength.

The push workouts you’ll be performing are these. 

1. Bench Press(How to Do a Bench Press)

The barbell bench press is a go-to exercise for developing strong, muscular pecs and is frequently referred to as the “king of upper body exercises.” It also trains your upper body’s other push muscles, which are your triceps and shoulders.

Similar to squats, complete three sets while maintaining a rep range of five to six. In the last set, push yourself to the limit.

2. Dumbbell shoulder press(How to Do a Dumbbell shoulder press)

This is a shoulder exercise where you sit on a bench and press a pair of dumbbells.

When using dumbbells, a wide range of motion is possible and shoulder stability is required.

Sitting down allows you to concentrate on strengthening your shoulder muscles while reducing the requirement for core stabilization. 

3. Incline Dumbbell Press (How to Do a Incline Dumbbell  press)

The difficult lower-body portion of the exercise may be finished, but the incline dumbbell press keeps the pushing going.

Dumbbells are more comfortable and less taxing on the shoulder joint than barbells, according to several lifters. Moreover, a dumbbell bench press offers a wider range of motion, which may promote muscle growth.

Achieve the best upper chest engagement by using an adjustable bench with an inclination of about 30 degrees and performing three sets of 8–10 repetitions. 

4. Side Lateral Raises (How to Do a Side Lateral Raises)

A shoulder exercise that stimulates the deltoid muscles in particular is the side lateral raise. The real composition of the deltoid muscle group has three distinct origins (called “heads”), each of which has a unique set of muscle fibers.

The deltoid’s three heads then unite before inserting on the humerus, the upper arm bone.

5. Barbell Lying Triceps Extension (How to do Barbell Lying Triceps Extension)

Now for the final exercise in StrengthLog’s Push Pull Workout Routine session three: lying triceps extensions, which may be the best exercise ever for developing your triceps.

In contrast to the well-known “skull crusher” exercise, the goal is to drop the bar as close to your head as possible. By doing this, you put the most strain on your triceps, especially on the huge head, which accounts for half of the muscle’s volume.

6. Standing Cable Chest Flyes  (How to do a Standing Cable Chest Flyes)

While presses are the cornerstone of every chest training program for building strength and muscle, flyes enable isolation work necessary for full pec development.

Avoiding ego-lifting is the most crucial thing to keep in mind when performing chest flyes. If nothing else works, use a weight that is just light enough to feel your pecs. As your hands come together in front of your body, press your chest muscles and maintain a tiny bend in your elbow.

Workout 2: Pull

Your first pull day workout is the second training session of StrengthLog’s Push Pull Workout Routine. This hypertrophy-focused program differs from the previous push workout in that you will be utilizing smaller weights, performing more reps, and doing some isolated work.

The push workouts you’ll be performing are these. 

1. Barbell Row (How to do a barbell Row)

A traditional barbell exercise that works your entire back (and your biceps to some extent) is the barbell row, also known as the bent-over row.

To optimize the effect on your mid- and upper back, refrain from swinging or applying excessive force to raise the barbell. By doing this, you transfer the workload to your hip and lower back extensors, which you have already worked on with other exercises.

2. Pull Ups (How to do a Pull Ups)

A pull up is a strength training exercise for the upper body.

Hanging onto a pull up bar with your palms facing away from you and your body fully extended is the first step in performing a pullup. Next, you raise yourself such that your chin is over the ba

The pull up is regarded as a challenging workout. It’s more challenging than a chin-up. However, the pull up can be altered or performed by beginners on an assisted machine, and these modifications will still provide advantages. 

3. Barbell Shrugs(How to do a Barbell Shrugs)

The ubiquitous gesture of shrugging is used to convey ignorance about a subject. But it’s also the all-purpose elevator for obtaining large, powerful traps.

The barbell shrug is a straightforward exercise that will increase the size, strength, and injury resistance of your upper back.

4. Face Pulls(How to do a Face Pulls)

The face pull is an excellent way to build strength in your rotator cuff, upper trapezius, and posterior deltoids. Additionally, it aids in enhancing shoulder joint stability and posture.

Don’t overdo the weight; instead, concentrate on maintaining proper form and raising your elbows throughout the exercise.

5. Barbell Curl (How to do a Barbell Curl)

Although pull-ups for your back provide your biceps a good workout, most people still need to work their biceps directly for the best results.

The barbell curl is a great way to increase bicep mass. It enables you to efficiently isolate the muscle and overload it with rather large weights.

6. Dumbbell Hammer Curl  (How to do a Dumbbell Hammer Curl)

An alternative to the biceps curl, the hammer curl works the upper and lower arm muscles. Although a dumbbell is typically used for this exercise, you can alternatively use bands or cables. A terrific complement to any upper-body strength exercise is the hammer curl.

Frequently Asked Questions

What is a push-pull workout routine?

A push-pull workout routine is a type of exercise split where muscle groups are divided based on their function – either pushing or pulling. It allows for efficient training and recovery by separating the muscles used in pushing movements (like chest, shoulders, and triceps) from those used in pulling movements (like back, biceps, and forearms).

Who can benefit from a push-pull workout routine?

Anyone from beginners to advanced lifters can benefit from a push-pull workout routine. It’s adaptable to different fitness levels and goals, allowing adjustments in frequency, volume, and intensity.

How often should I train with a push-pull workout routine?

Training frequency can vary based on your experience level. Beginners might start with 3 days a week, intermediate trainers might go for 4 days, and advanced lifters could do up to 6 days a week with a rest day in between.

What are the benefits of a push-pull workout routine?

The push-pull workout offers several benefits, including balanced muscle development, efficient recovery time due to reduced overlap in muscle group usage, and the ability to train muscle groups more frequently.

Can I do push-pull workouts on consecutive days?

Yes, since push-pull splits reduce movement overlap, you can train on consecutive days, allowing for at least 48-72 hours of rest for each muscle group before it’s worked again.

What does a sample push-pull workout look like?

A sample routine might include 4 workout days per week, alternating between push and pull days, with rest or light activity days in between. Exercises on push days target the chest, shoulders, and triceps, while pull days focus on the back, biceps, and forearms.

Do I need special equipment for push-pull workouts?

No special equipment is necessary. Most exercises can be performed with standard gym equipment like barbells, dumbbells, and pull-up bars.

How do I balance hypertrophy and strength in a push-pull workout?

Balance hypertrophy and strength by dedicating certain days to each. Use moderate weights and higher reps for hypertrophy-focused workouts and heavier weights with fewer reps for strength-focused sessions.

Is the push-pull split suitable for weight loss?

While the primary focus of push-pull routines is muscle development and strength, they can contribute to weight loss as part of a comprehensive fitness and nutrition plan.

Can I customize my push-pull workout routine?

Absolutely. The push-pull workout is versatile and can be adjusted based on individual goals, preferences, and experience levels. It’s recommended to consult with a fitness professional for a personalized routine.

Summary

The push-pull workout split is a popular and commonly utilized training split that allows lifters of all levels to train muscle groups more frequently, devote time to strength growth, and rest. Make the most of the push-pull workout split by using the proper weight or resistance and adding variation. If you want to exercise most days of the week and gain more muscle and strength, this training split is excellent, however, it has certain restrictions for more experienced lifters.

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