The Ultimate Push-Pull Leg Workout

aPush-pull workout routines. Ever heard of them? At Studio SWEAT onDemand, we’ve made no secret of our love for this totally intuitive workout program, which divides your training into pushing muscles (like chest, shoulders, and triceps) and pulling muscles (biceps and back). Essentially, you’re training the muscles that work together at the same time.

Push-pull exercises are simple enough to follow: a typical schedule in a week would be alternating days of pushing workouts and pulling workouts. If someone’s a glutton for punishment, they might do a superset that combines push-pull workouts in one session, 3-4 times a week. We especially love a good push-pull routine because it allows for little overlap between muscle groups. A little overlap means a more efficient workout, but also a lower risk of injury.

Another upside to these workouts is that they are a safe and super effective alternative to typical weight training that targets a specific part of the body each day—and it saves you from “forgetting” which workout day is devoted to a part of your body (no excuses here!).

Push-pull workouts are also extremely adaptable; combined with your lower body, and you’ve got the ultimate full-body explosion, otherwise known as the push-pull-legs routine.

To start, let’s take a look at some examples of the most popular push, pull, and leg exercises:

Push Exercises

  • Push Ups
  • Chest Presses
  • Shoulder Presses
  • Dips
  • Pectoral Flys
  • Tricep Presses
  • Incline Bench Presses
  • Tricep Kickbacks

Pull Exercises

  • Lat Pulldowns
  • Dumbbell Rows
  • Deadlifts
  • Pullups
  • Seated Rows
  • Bicep Curls
  • Mid-Back Rows
  • Bent-Over Rows

Leg Exercises

  • Squats
  • Standing Calf Raises
  • Toe Raises
  • Leg Extensions
  • Leg Curls
  • Glute Bridges
  • Calf Raises
  • Curtsey Lunges
  • Weighted Squats

Ok, now that we’ve got that out of the way, are you ready to dive in head first? Let’s start with a handful of Push-Pull Leg Exercises we know you’re going to love, and at the very least, make you sweat!

The Basic 3-Day

New to Push-Pull-Legs? Let’s start with the basics: A 3-day strength workout routine to ease you into your next favorite fitness program.

Cheer 4 Fitness

Want to step it up a bit? Add an extra day with this 4-day strength schedule with back-to-back Push Pull days. If you’re someone who likes to push the limit with plenty of rest days in between, this schedule is for you!,

Taking a 6-Day

Oof—think you’re ready to do 6 strength workout days a week? Then check out this schedule that gives you six straight days of fat-torching workouts in a row. The good news? On the seventh day, you get to take a rest!

Now, the magic of the Push-Pull-Legs template is that you can easily mix and match these workouts for a little variety. So, don’t just take our word for it—feel free to make these killer workouts your own!

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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