Push/Pull Split
Workout Program
Things you need to know:
You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.
You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.
Split Workout Program divides your training sessions based on specific muscle
groups or movement patterns, focusing on different areas of the body on different days.
Unlike full-body workouts, split routines allow you to target certain muscles with more
volume and intensity, leading to better muscle growth and recovery.
Benefits of Split Workouts:
Focused Training: More exercises targeting specific muscles.
Better Recovery: Muscles get more time to recover as they aren’t worked every day.
Higher Volume Per Muscle Group: You can do more exercises and sets for each muscle.
Flexibility: Allows you to train more frequently throughout the week without overloading
one muscle group.
Push/Pull Split is a workout program that divides exercises into two categories:
Push days: Focus on the muscles involved in pushing movements (chest, shoulders,
triceps).
Pull days: Focus on muscles involved in pulling movements (back, biceps).
This split is highly effective for muscle growth and strength, as it allows you to group
muscles that work together, enabling more efficient workouts. A common variation also
includes a Leg day (Push/Pull/Legs or PPL Split), but here we’ll focus on a pure Push/Pull
program.
Benefits:
Better muscle recovery since you're resting pushing muscles while working on pulling
muscles, and vice versa.
Allows for focused training on muscle groups with a variety of exercises.
Ideal for people who train 4-6 days per week.
Encourages balanced upper body development.
Program Notes:
Rest days: Take rest after 2-3 consecutive workout days to allow muscle recovery (e.g.,
rest on Day 7 or as needed).
Rest between sets: For strength-focused days, rest 2-3 minutes between sets. For
hypertrophy and accessory days, rest 60-90 seconds between sets.
Core work (optional): You can add core exercises (e.g., planks, leg raises) at the end of
each session if desired.
Progressive overload: Gradually increase weights, reps, or sets to continue progressing in
strength and muscle size.
Warm-up: Begin each workout with a 5-10 minute warm-up (light cardio, dynamic
stretching).
This Push/Pull Split program will help balance the development of both push and pull
muscles, providing a solid foundation for strength and muscle growth.
Workout Program 1: Push (Strength-Focused)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Flat Barbell Chest Press
Equipment: Olympic bar and Flat Bench
Number of Reps and Sets : ( 6 Reps, 4 Sets )
Shoulder Overhead Press
Equipment: Dumbbell or barbell
Number of Reps and Sets : ( 6 Reps, 4 Sets )
Dumbbell Incline Chest Press
Equipment: Dumbbell and Incline Bench
Number of Reps and Sets : ( 10 Reps, 3 Sets )
Dumbbell Close Grip Chest Press
Equipment: Dumbbell
Number of Reps and Sets : ( 10 Reps, 3 Sets )
Tricep Dips
Equipment: Bench
Number of Reps and Sets : ( 10 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 2: Pull (Strength-Focused)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Conventional Deadlift
Equipment: Olympic Bar w/ Plate
Number of Reps and Sets : ( 6 Reps, 4 Sets )
Pull-Ups
Equipment: Pull-ups bar
Number of Reps and Sets : ( 8 Reps, 4 Sets )
Bent Over Row
Equipment: Dumbbell or barbell
Number of Reps and Sets : ( 8 Reps 4 Sets )
Bicep Curl
Equipment: Dumbbell or Ez bar or barbell or Kettlebell
Number of Reps and Sets : ( 10 Reps, 3 Sets )
Face Pull
Equipment: Cable Machine w/ Rope or Compact Crossover machine w/ Rope
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 3: Push (Hypertrophy-Focused)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Incline barbell Chest Press
Equipment: Olympic bar and Incline Bench
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Dumbbell Unilateral Shoulder Press
Equipment: Dumbbell
Number of Reps and Sets : ( 10 Reps each side, 4 Sets )
Dumbbell Shoulder Lateral Raise
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Pectoral fly or Cable Fly
Equipment: Pectoral Fly machine or Pec Deck or Compact Crossover machine
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Dumbbell Overhead Tricep Extension
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 4: Pull (Hypertrophy-Focused)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Seated Cable Row
Equipment: Weighted Horizontal Cable Machine
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Wide Grip Lat Pulldown
Equipment: Lat Pulldown Machine
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Reverse Grip Bent Over Row
Equipment: Dumbbell or Ez Bar or Barbell or Kettlebell
Number of Reps and Sets : ( 10 Reps 3 Sets )
Dumbbell Concentration Curl
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps each side, 3 Sets )
Dumbbell Hammer Curl
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 5: Push (Accessory Day)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Dumbbell Flat Bench Chest Press
Equipment: Dumbbell and Flat Bench
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Dumbbell Shoulder Arnold Press
Equipment: Dumbbell
Number of Reps and Sets : ( 10 Reps, 3 Sets )
Dumbbell Shoulder Front Raise
Equipment: Dumbbell
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Tricep Pushdown
Equipment: Compact Cable Crossover Machine
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Skull Crushers
Equipment: Bench and Ez Bar
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 6: Pull (Accessory Day)
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Single Arm Bent over Row
Equipment: Dumbbell or Kettlebell
Number of Reps and Sets : ( 10 Reps each side, 4 Sets )
Dumbbell Wide Grip Bent Over Row
Equipment: Dumbbell
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Shrug
Equipment: Dumbbell or Kettlebell or Plate or Bar
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Reverse Grip Biceps Curl
Equipment: Dumbbell or Straight Bar or Ez Bar
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Reverse Fly
Equipment: Dumbbell or Plate
Number of Reps and Sets : ( 12 Reps, 3 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
