3 Day Push Pull Legs 16 weeks custom build program

Workout Name : 3 Day Push Pull Legs 16 weeks custom build program

Shared By : richard.king VIP

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 47

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Description

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.

Legs
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.

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!

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Day 1 Week 1-4( lite weight 15-20 reps)
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart
Day 2 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 20 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 20 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 20 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 20 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 30 sec 20 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 30 sec 20 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 30 sec 20 3 Progress Chart

Abs

Crunches Crunches 30 sec 20 3 Progress Chart

Abs

Sit Up Sit Up 30 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 20 3 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 20 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 30 sec 20 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 30 sec 20 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 20 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 20 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 30 sec 20 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 30 sec 20 3 Progress Chart

Abs

Crunches Crunches 30 sec 20 3 Progress Chart

Abs

Sit Up Sit Up 30 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 20 3 Progress Chart
Day 4 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 20 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 20 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 20 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 20 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 30 sec 20 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 30 sec 20 3 Progress Chart

Back

Inverted Row Inverted Row 30 sec 20 3 Progress Chart

Abs

Crunches Crunches 30 sec 20 3 Progress Chart

Abs

Sit Up Sit Up 30 sec 20 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 20 3 Progress Chart
Day 5 Week 5-8( med. weight 10-15)
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
Day 6 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 45 sec 15 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 45 sec 15 3 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 45 sec 15 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 45 sec 15 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 15 3 Progress Chart

Triceps

Barbell Seated Overhead Triceps Extension Barbell Seated Overhead Triceps Extension 45 sec 15 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 45 sec 15 3 Progress Chart

Abs

Crunches Crunches 45 sec 15 3 Progress Chart

Abs

Sit Up Sit Up 45 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart
Day 7 Leg
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 45 sec 15 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 45 sec 15 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 45 sec 15 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 15 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 15 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 45 sec 15 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 45 sec 15 3 Progress Chart

Abs

Crunches Crunches 45 sec 15 3 Progress Chart

Abs

Sit Up Sit Up 45 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart
Day 8 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 45 sec 15 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 45 sec 15 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 45 sec 15 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 15 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 45 sec 15 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 15 3 Progress Chart

Back

Inverted Row Inverted Row 45 sec 15 3 Progress Chart

Abs

Crunches Crunches 45 sec 15 3 Progress Chart

Abs

Sit Up Sit Up 45 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart
Day 9 Week 9-12(Heavy weight 2-5)
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Day 10 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 5 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 5 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 5 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 5 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 5 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 5 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 8 3 Progress Chart