2 Day Push Pull

Workout Name : 2 Day Push Pull

Shared By : JefitTeam VIP


Frequency : 2 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 51 / 38037

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Making the Most of Gym Time
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.

Push Workout
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.

Pull Workout
Keeping a neutral back is crucial for exercises in this workout. Again, bracing the core is key and refrain from rounding the lower back.

When you do get stronger increase the weight by 5lbs for heavier compound lifts and 2.5 lbs for lighter lifts.

Warming Up
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.

Reps, Sets and Rest
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.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Tuesday Push
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 120 sec 8 4 Progress Chart


Barbell Bench Press Barbell Bench Press 120 sec 8 4 Progress Chart


Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 4 Progress Chart


Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 60 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 4 Progress Chart
Thursday Pull
Muscle Exercise Name Timer Reps Sets Track


Barbell Bent Over Row Barbell Bent Over Row 120 sec 8 4 Progress Chart


Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 120 sec 8 4 Progress Chart


Pull Ups Pull Ups 120 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 8 4 Progress Chart


Cable Crunch Cable Crunch 60 sec 15 4 Progress Chart