New December Workout – Push Pull Legs

In the world of weight training, most everything works but it may not work for long. This is the truth when it comes to working out and building muscle. There’s no magic workout or exercise. And there’s no magical number of sets or reps.

That being said, I want to share my new workout program: push, pull, legs. I tend to change my workouts up about every 6-8 weeks. When I feel like I’ve hit a wall and have become stagnant, I know it’s time for a change.

It seems that I switch over to the push, pull, legs workout routine about twice a year. At this point, it’s actually be over a year since I’ve done this routine.

Push Pull Legs Overview

Before I post my workout routine, let me first go over the concept of push, pull, legs. It’s fairly simple and self-explanatory, but I’ll break it down.

  • Push Day:
    • Chest: 3 exercises
    • Shoulders: 1-2 exercises
    • Triceps: 1-2 exercises
  • Pull Day:
    • Back: 3-4 exercises
    • Traps: 1-2 exercises
    • Biceps: 1-2 exercises
  • Leg Day:
    • Quads: 3-4 exercises
    • Hamstrings: 2 exercises
    • Calves: 1-2 exercises



For larger muscles, like chest, back, and quads, I’ll pick anywhere from 3-4 exercises. For everything else, 1-2 exercises. The routine consists of a push day, pull day, and a leg day, and then repeat. I’m training 5 days a week and taking weekends off. So each week is different as to what I’m training on a particular day (aka: Mondays aren’t necessarily International Chest Day for me!).

Jason’s Push Pull Legs Workout

Below is the push, pull, legs workout routine I’m following. It’s not exact, as I train by instinct. But I stick to this format, for the most part.

This workout routine has two phases, or what I/m rounds. The first round of push, pull, legs is going heavier using straight sets. The second round consists of super sets and higher volume techniques, like 10 x 10.

Push Pull Legs Round 1:

  • Push Day
    • Incline Bench Press: 4 x 8-12
    • Decline Bench Press: 4 x 8-12
    • Pec-Dec Flyes: 4 x 12-15
    • Hammer Strength Shoulder Press: 3 x 10
    • Lateral Raises: 3 x 10
    • Rope Pressdowns: 3 x 12
    • Seated Overhead Extensions: 3 x 15
  • Pull Day
    • Barbell Rows: 4 x 8-12
    • Dumbbell Rows: 4 x 8-12
    • Seated Rows: 4 x 8-12
    • Cable Pullovers: 3 x 15
    • Barbell Shrugs: 5 x 10
    • Dumbbell Hammer Curls: 3 x 12
    • EZ Bar Curls: 3 x 12
  • Leg Day
    • Leg Extensions: 5 x 15
    • Leg Press: 5-7 x 12-20
    • Squats: 4-5 x 10-12
    • Hammer Strength Single-Leg Curls: 4 x 12
    • Lying Leg Curls: 4 x 12

Push Pull Legs Round 2:

  • Push Day
    • Bench Press: 5 x 10 – superset with –
    • Dumbbell Flyes: 5 x 10
    • Hammer Strength Incline: 10 x 10
    • Seated Barbell Press: 3 x 10 – superset with –
    • Front Raises: 3 x 10
    • Cable Pressdowns: 10 x 10
  • Pull Day
    • Plate-Loaded Rows: 5 x 10 – superset with –
    • Underhand Barbell Rows: 5 x 10
    • Lat Pulldowns: 10 x 10
    • Cable Pullovers: 3 x 15
    • Dumbbell Shrugs: 5 x 12
    • Preacher Curls: 10 x 10
  • Leg Day
    • Leg Extensions: 5 x 12 – superset with –
    • Squats: 5 x 12
    • Leg Press: 10 x 10
    • Seated Leg Curls: 10 x 10
    • Hammer Strength Single-Leg Curls: 3 x 15

Again, that’s not always exactly what I do, but it’s close. Sometimes I may switch up an exercise or two, or do a different technique.

I love the push pull legs workout routine because you start noticing a difference in your physique that same week. At least I do. Now one may I ask ‘Why don’t you just stay on this routine if it works so well?’ My answer is what I mentioned above. Most everything works, but it may only work at it’s maximum potential for a period of time. You have to listen to your body and know when it’s time to make changes to your workout.

I will stay on this push, pull, legs workout routine as long as I feel its producing results. I already feel and see my muscles getting more dense and defined. And quality size is creeping up too. However, training like this can be taxing on the body so I know there will come a point where I have to step back a little. Until then, I’ll keep hitting the push pull legs!

Train with Passion,



About the Author Jason Stallworth