Spread the love

If you’re a person who just started going to the gym and wants to make the most out of his time in the gym then Push-Pull-Leg might be just for you. It is less time consuming and gives your body ample time to recover between sessions. The workout consists of various compound movement that works on multiple muscles simultaneously. You can start on Monday with Push-in which you will work on your chest, triceps and shoulder. Then on Wednesday go for Pull that will help you build your back biceps then on Friday go for your lower body. You can train your body with just three sessions.

Monday Pull

Deadlifts 3 x 5-8 reps
Chin Up 3 (Bodyweight > failure)
Seated Rows 2 x 8-12 reps
Barbell Curls 2 x 10-12 reps
Face Pulls 2 x 12-15 reps

Wednesday Push

Flat Barbell Bench Press 3 x 8-12 reps
Incline Dumbbell Press 2 x 10-12 reps
Overhead Press 3 x 6-8 reps
Side Lateral Raises 2 x 12-15 reps
Narrow Grip Dips 3 Bodyweight > failure

Friday Legs

Squats 2 x 10-12 reps
Romanian Deadlift 3 x 8-13 reps
Leg Curls 2 x 12-15 reps
Calf Extensions 2 x 15-20 reps

Contact Us For More Custom Workouts