2-Day Push Pull Routine

This is a great routine to add to an existing leg and carry workout and you’ll be set for the week. Keep the weight heavy in both workouts, just enough to squeeze out the suggested repetitions. You may need to add in a warm-up set or two prior to hitting the chest.

Day 1 has higher volume (sets x repetitions). As mentioned, add in a leg and carry day between or following each of these workout sessions.

Day 1: 11 exercises. Workout time more than an hour

Chest/Back/Arms

Day 2: 9 exercises. Workout time less than an hour.

Chest/Back/Arms


Stay Strong,


Michael Wood, CSCS
JeFit Team Member