3 Day Push Pull Legs 16 weeks custom build program
General
Beginner
Body
Plan Details
The 3 Day Push Pull Legs 16 weeks custom build program routine by richard.king is a 17 day workout plan. It is a beginner level plan to achieve general fitness goals.
<b>Making the Most of Gym Time</b> This routine aims to make the most out of your two gym sessions a week. A focus is placed on compound lifts that works multiple muscles groups and is split into push exercises and pull exercises. By only working out 2 days per week and through the grouping of exercises, this routine gives your muscles plenty of time to recover between workouts. It's totally up to you when to do the 2 workouts, but we do recommend at least a day or two of rest in between. Before starting this workout program we do recommend you get comfortable with performing the big lifts: squats, overhead press, deadlift and benchpress. Though we do recommend the barbell movements feel free to substitute dumbbells when the power rack is not available. <b>Push Workout</b> Begin with active stretching of the shoulders. If your gym has exercise bands a great stretch to warm up the shoulder joint are rotationals putting resistance against each head. When performing the different push exercises, make sure you brace the core and control the weight. <b>Pull Workout</b> Keeping a neutral back is crucial for exercises in this workout. Again, bracing the core is key and refrain from rounding the lower back. <b>Legs</b> Legs are split out as squats do take a lot of energy out of you and may take away from training other muscle groups when doing a 2 day push pull split. When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. When you do get stronger increase the weight by 5lbs for heavier compound lifts and 2.5 lbs for lighter lifts. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Day 1
Week 1-4( lite weight 15-20 reps)
Est. 12 min
1 exercise
Treadmill Running
1 Set
Day 2
Push
Est. 80 min
10 exercises
Barbell Bench Press
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 3
Legs
Est. 76 min
10 exercises
Barbell Squat
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 4
Pull
Est. 78 min
10 exercises
Barbell Deadlift
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Machine Inverted Row
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 5
Week 5-8( med. weight 10-15)
Est. 17 min
1 exercise
Treadmill Running
1 Set
Day 6
Push
Est. 74 min
10 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 7
Leg
Est. 72 min
10 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 8
Pull
Est. 73 min
10 exercises
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 9
Week 9-12(Heavy weight 2-5)
Est. 22 min
1 exercise
Treadmill Running
1 Set
Day 10
Push
Est. 59 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Dumbbell Pullover
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 5 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 11
Leg
Est. 58 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 5 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 12
Pull
Est. 58 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Machine Inverted Row
3 Sets x 5 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 13
Week 13-16(1 Rep max)
Est. 27 min
1 exercise
Treadmill Running
1 Set
Day 14
Push
Est. 79 min
10 exercises
Barbell Bench Press
5 Sets x 1 Reps
Barbell Bench Press (Close Grip)
5 Sets x 1 Reps
Barbell Incline Bench Press
5 Sets x 1 Reps
Dumbbell Fly
5 Sets x 1 Reps
Dumbbell Pullover
5 Sets x 1 Reps
Barbell Shoulder Press
5 Sets x 1 Reps
Barbell Front Squat
5 Sets x 1 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 15
Leg
Est. 79 min
10 exercises
Barbell Squat
5 Sets x 1 Reps
Barbell Front Squat
5 Sets x 1 Reps
Barbell Standing Calf Raise
5 Sets x 1 Reps
Machine Leg Extension
5 Sets x 1 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 1 Reps
Machine Leg Curl (Prone)
5 Sets x 1 Reps
Dumbbell Calf Raise
5 Sets x 1 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 16
Pull
Est. 79 min
10 exercises
Barbell Deadlift
5 Sets x 1 Reps
Barbell Bent-Over Row
5 Sets x 1 Reps
Dumbbell One-Arm Row
5 Sets x 1 Reps
Barbell Shrug
5 Sets x 1 Reps
Preacher Curl Machine
5 Sets x 1 Reps
Dumbbell Concentration Curl
5 Sets x 1 Reps
Machine Inverted Row
5 Sets x 1 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 17
Twice a week run if feel good
Est. 0 min
0 exercises
This day is empty
