Top 3 Month Muscle Building Workout

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
Bench Press 4 x 5	Deadlift 3 x 5-8 reps	Squat 3 x 6-8 reps
Barbell Overhead Press 3 x 5	(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 Shoulder Press 3 x 8-12 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 Triceps Extension 3 x 8-12 reps	Dumbbell Curl 3 x 8-12 reps	Standing Calf Raise 3 x 5
Cable Triceps Extension 2 x 10-12 reps	Dumbbell Rear Deltoid Raise 3 x 8-12 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).