PUSH/PULL

(4x per week)

Instead of including legs on a separate day, the push/pull split adds the quads and calves into a regular ‘push’ day and the glutes, hamstrings and calves into a regular ‘pull’ day.

The push/pull split is a variation of push/pull/legs BUT instead of having a dedicated ‘leg day’, exercises that work the quads are completed on ‘push days’, while movements for the glutes and hamstrings are done on ‘pull days’.

Calves can be included on BOTH of these days.

  • MONDAY: Push A

  • TUESDAY: Pull A

  • WEDNESDAY: REST/ACTIVE RECOVERY

  • THURSDAY: Push B

  •  FRIDAY: Pull B

  • SATURDAY: REST/ACTIVE RECOVERY

  • SUNDAY: REST/ACTIVE RECOVERY

The advantage of this split is that the exercises are grouped in accordance with how the body moves.

This routine is also suited to those who prefer longer, less frequent workouts.

Here’s a sample PUSH (with quads + calves) workout you can perform:

1. Overhead Barbell Press - 3×6-8

2. Flat DB Press - 2×8-12

3. Bulgarian Split Squats - 3×6-8

4. Goblet Squat - 2x8-12

5. Tricep Pushdowns - 2×10-15

6. Standing DB Lateral Raises - 3×10-15

7. Leg Extensions - 3×10-15

8. Seated Calf Raises - 3×10-15

Here’s a sample PULL (with glutes, hamstrings + calves) workout you can perform:

1. Chin Ups - 3×AMRAP

2. Pendlay Rows - 3×6-8

3. DB Romanian Deadlifts - 3×8-12

4. Seated Leg Curls - 3×10-15

5. Rear Delt Cable Flyes - 3×10-15

6. Incline Curls - 3×8-12

7. Standing Calf Raises - 3×10-15