Pull-Push-Legs Workout Program

Jason’s Pull, Push, Legs Workout Program

150 lb Dumbbells and StrapsI’m way behind on posting my current workout plan. For about the past three weeks I’ve been doing a pull, push, legs then repeat workout routine. I know most of you have heard of push, pull, legs training. I switched the order of push and pull workouts because I like to start the week out with back. This workout plan requires you to train six days a week. But if you wanted, you could just take a rest day as needed.

I’ll give you a sample of what my workout plan looks like. But keep in mind that I change my exercises just about every workout. I know what body parts I’m going to train ahead of time and I have a basic idea in my head of the workout. However, I train by how I feel in regards to what exercises, how many sets, how many reps, and what workout techniques I’m going to perform.

Pull-Push-Legs Workout

Day 1 – Pull: Back, Traps, Biceps

3-4 exercises for back, 2 for traps, 2 for biceps

Day 2 – Push: Chest, Delts, Triceps

3-4 exercises for chest, 2 for delts, 2 for triceps

Day 3 – Legs: Quads, Hams

6-8 total exercises fro quads and hams

Day 4 – Pull: Back, Traps, Biceps

3-4 exercises for back, 2 for traps, 2 for biceps

Day 5 – Push: Chest, Delts, Triceps

3-4 exercises for chest, 2 for delts, 2 for triceps

Day 6 – Legs: Quads, Hams

3-4 total exercises for quads and hams

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Pull-Push-Leg Workout Notes

Typical pull workout would be something like three to four exercises for back followed by two exercises for traps and two for biceps. Same for push; I’ll do three to four exercises for chest, two for delts, and two for triceps. Legs are a bit higher in volume for both quads and hamstrings. Sometimes I’ll hit three sets, sometimes, four, sometimes five. And again, my techniques will vary between straight sets, drop sets, supersets, rest-pause sets, etc.

My training schedule on the pull, push, legs program is Monday through Friday, Saturday off, and my sixth and final workout is on Sunday. I then start it over again Monday. The wife has been training with me on Sundays so I hit my second leg workout then. You’ll notice my second leg workout (Day 6 Legs) is shorter.

I want to reiterate that I don’t do the same workouts each time. Thursday’s pull workout will be different from Monday’s pull workout. Same for push, and same for legs. And I may switch things up the following week so that next Monday’s pull will be different from the previous Monday’s pull workout. At this point in my life I feel the need to keep things fresh. I have a basic plan, yet I also train by instinct. I may be on this plan for another couple weeks or so and will switch it up again!

Train with Passion,

Jason

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