Go hard or go home!
It’s the attitude you should always have, only this time, you’ve got three days to train your entire body which means each and every session is not only going to have to hit multiple areas of your body but also you’re going to have to push yourself to your maximum (like you wouldn’t anyway, right?)
|Wednesday||Legs & Abs|
What is push-pull?
This workout routine will aim to split your body down into three sections: upper body pushing muscles, upper body pulling muscles and legs.
You need to aim to be training each of the three sections on a separate day entirely.
The push day will include chest, shoulders, and triceps
The pull day will include back and biceps
The leg day will include quads, hamstrings, calves, and abs
Any negatives to this type of workout?
Obviously, you’re only training each body part once a week and you’re training in the gym three days a week, which, depending on your body type, can actually be ineffective.
A three-day split works well for a lot of people and is often easier if you’ve a tight schedule to keep. It can also work especially well for beginners. Train beyond failure!
|Seated pec-dec||4||10-12||Superset 1|
|Bodyweight press ups||4||8-10||Superset 1|
|Barbell shoulder press||3||8-10|
|Side lateral raises||5||10-12|
|Incline cable flye’s||3||10|
|Decline dumbbell press||3||8-10|
|Barbell upright rows||4||10-12|
|Ez Bar skull crushers||4||10||Superset 2|
|Dumbbell skull crushers||4||15||Superset 2|
Legs and Abs
|Lying leg curls||3||10-12|
|Walking lunges||4||10||Reps are for each leg|
|Seated leg curls||4||10-12|
|Seated calf raises||3||18-20|
|Smith machine calf raises||4||10-12|
|Hanging leg raises||5||10|
|Cable rope crunches||4||12-15|
|Pull ups||4||Failure||15 reps max|
|Wide grip hammer pull-downs||4||12-15|
|Single arm dumbbell rows||3||10-12||Reps are for each arm|
|Narrow grip seated cable rows||3||12-15||Superset 1|
|Overhand grip barbell rows||3||15-1||Superset 1|
|Cable rope face pulls||5||10|
|Narrow grip pull downs||4||10-12|
|Barbell Bicep Curls||3||12-15|
|Dumbbell hammer curls||4||10-12|
Three day splits
Three day splits are easy to follow and the longer rest period between workout days can be really supportive to help you see serious muscle gains.
Each exercise, every time you’re in the gym, needs to be heavy, in good workout form and pushing yourself to your maximum potential in order to maximise your results.
The main goal for any three-day workout is to build muscle or to really help tone up the body and will suit either men or women – dependent on your individual goals! Often, this can help you get your workouts in a manageable state and understanding what you’re doing in the gym and why you’re doing it!
Don’t focus too much on volume
It’s a high-intensity workout which aims to challenge you. A push-pull three-day split is not intended to replace GVT or superset workouts – it’s idea is to help you tone up and, diet permitting, build muscle.
Train insane or be the same!!