The Push-Pull Workout Plan primarily targets the muscles of the chest and the upper back using push and pull exercises like presses and rows. The push-pull workout routine improves strength and muscle tone. Even though the majority of exercises target the chest and back, the push-pull routine also includes exercises for the legs and abs.

Push-Pull Workout Routines

There are three push-pull workouts included in the Push-Pull Workout Plan. Each of the push-pull workouts is performed twice per week for a total of six workouts. The push-pull split routine targets different muscle groups in each workout.

- Workout #1

The first workout is the pull workout. It includes five back exercises that use pulling movements, like pull-ups. The pull exercises utilize bodyweight, barbells, a cable machine and a lat pulldown machine. The pull workout targets the muscles of the middle back, biceps and shoulders.

- Workout #2

The second workout is the push workout. It it includes five chest exercises using pushing movements, like bench presses. This workout targets the chest, triceps and shoulders. You need an adjustable exercise bench and a barbell or dumbbells. Together, the first routines make a complete push and pull workout.

- Workout #3

The third workout of the Push-Pull Workout Plan adds exercises for the legs and abs. The push-pull legs and abs workout includes four leg exercises and one ab exercise.

The workout targets the quadriceps, hamstrings, glutes and abs. You can complete the entire workout with only dumbbells, but a barbell may be easier for some exercises.

Push-Pull Weight Training

The Push-Pull workout is a logical split routine that divides up which part of the body you train, allowing you to exercise almost every day without overtraining. Performing the push and pull exercises on different days allows you to fatigue the targeted muscles during a push-pull workout and then let those muscles rest while doing the next workout.

The push and pull exercises are basic exercises that most people know, making this workout accessible to most everyone. This is the best push-pull workout for an intermediate level weight lifter. A 6-day push-pull workout split program could be too difficult for a beginner weight lifter.

Heavy emphasis is placed on the opposing muscles groups in the back and chest. There are a couple of exercises that target the shoulders, but the arm muscles work only as secondary muscles.

Weeks

Each of the push-pull workouts in the Push-Pull Workout Plan have four week. Each week gets slightly harder. The number of repetitions increases by two to five reps -- depending on the exercise -- between the first and fourth week.
The sets are consistent at three to four in the leg workout and between one and four in the push and pull workouts. Slowly increasing the number of reps is safer for your body than overdoing it with too many too soon.

Start following the Push-Pull Workout Plan now!