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Tuesday, October 4, 2016

The Best Mass-Building Workout Split & Push Pull Legs Routine




Push, Pull & Legs is a very simple yet extremely effective training split for anyone, ranging from those picking up there first barbell to hardened gym veterans. Push workouts include Chest, Shoulders & Triceps, Pull Back & Biceps and Legs Quads, Hamstrings & Calves.





The reason it works so well is it places high emphasis on multi joint compound exercises over more isolation based exercises. So don’t expect set after set of pec deck and preacher curls in this program. The main reason for the majority of these workouts being comprised of compound exercises is exercises like barbell bench press, squats and deadlifts offer the most “bang for your buck”, they involve multiple muscle groups and allow the most room for progression of reps and weight. This means more  growth.

Push workouts consist of upper body push movements.
Pull workouts consist of upper body pull movements.
Leg workouts consist of all lower body movements (lower body push and pull movements).



Monday
Tuesday
Wednes
Thursday
Friday
Saturday
Sunday
Week 1
Push
Pull
Off
Legs
Off
Push
Pull
Week 2
Off
Legs
Off
Push
Pull
Off
Legs
Week 3
Off
Push
Pull
Off
Legs
Off
Push
Week 4
Pull
Off
Legs
Off
Push
Pull
Off
Week 5
Legs
Off
Push
Pull
Off
Legs
Off
Note: I show 5 weeks, only because that is how long it takes before the schedule
repeats itself on a 7-day week calendar. So, don't think that you're supposed to stop
once you finish 5 weeks.

    Push
    Pull
    Legs
Deadlift
3 x 5-8 reps
Squat
3 x 6-8 reps
(Weighted) Pull Up
3 x 5
Romanian Deadlift
3 x 5
Weighted Dip
3 x 6-8
Barbell Bent Over Row
3 x 8-12 reps
Leg Press
3 x 6-8 reps
Dumbbell One-Arm Row
3 x 8-12 reps
Barbell Glute Bridge
2 x 12-15 reps
Dumbbell Lateral Raise *
3 x 8-12 reps
Barbell Curl
2 x 12-15 reps
Leg Curl
3 x 6-8 reps
Dumbbell Curl
3 x 8-12 reps
Standing Calf Raise
3 x 5
Cable Triceps Extension
2 x 10-12 reps
Calf Press
3 x 5
Weighted Leg Raise
2-3 x 12-15
Cable Face Pull
2 x 10-12 reps
Seated Calf Raise
3 x 6-8 reps
Weighted Crunch
2-3 x 8-12
Weighted Hyperextension
2-3 x 8-12
Weighted Leg Raise
2-3 x 12-15


The dumbbell lateral raise technically involves a pulling motion. However, I've included it the push workout because it works the lateral head of the deltoid, which has a significant role in pressing motions. Also, the lateral raise requires some activation of the anterior deltoid (a pushing muscle).
 
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