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Full Push Pull Legs Routine: Mass and Strength Workout

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I want to share my new new push pull legs routine this week.

I’m going to give you the details of each workout in this post.

This is the type of mass and strength workout you can do two to three times a year to really boost your gains. I saw mass and strength because you will get bigger and stronger from this workout.

What is a Push Pull Legs Routine?

push pull legs routine

Before we dive into the workout, let’s cover the basics of what the push pull legs routine is.

  • Push Day Workout: Chest, shoulders, and triceps
  • Pull Day Workout: Back and biceps
  • Leg Day Workout: Well, this one’s pretty obvious…legs

This push pull legs routine is a six-day a week workout. So you’ll be training each muscle twice per week.

The first round of workouts (first three days) you’ll be going heavy. The last three, you’ll be doing higher reps.

Are you ready for the workouts?

Monday: Push Workout Day 1 – Heavy

  • Bench Press: 5 x 5
  • Incline Dumbbell Press: 4 x 6-8
  • Cable Flyes: 4 x 10
  • Overhead Barbell Press: 4 x 6-8
  • Lateral Raises: 3 x 10
  • Cable Pressdowns: 3 x 10
  • Weighted Dip: 3 x 10

Tuesday: Pull Day Workout 1 – Heavy

  • Barbell Rows: 5 x 5
  • Dumbbell Rows: 4 x 6-8
  • Lat Pulldowns: 4 x 10
  • Seated Rows: 4 x 10
  • Dumbbell Shrugs: : 3 x 10
  • Barbell Curls: 3 x 10
  • Dumbbell Hammer Curls: 3 x 10

Wednesday: Leg Day Workout 1 – Heavy

  • Squats: 5 x 5
  • Deadlifts: 4 x 3-5
  • Leg Press: 4 x 10
  • Leg Extensions: 4 x 10
  • Leg Curls: 4 x 10
  • Calve Raises: 5 x 10

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Thursday: Push Workout Day 2 – High Reps

  • Incline Bench Press: 4 x 12
  • Dumbbell Press: 4 x 12
  • Pec Dec Flyes: 4 x 15
  • Dumbbell Press: 4 x 12
  • Bent Over Raises: 3 x 12
  • Overhead Dumbbell Extension: 3 x 12
  • Rope Pressdowns: 3 x 15

Friday: Pull Day Workout 2 – High Reps

  • Reverse Grip Barbell Rows: 4 x 12
  • Pull-ups: 4 x 12
  • T-Bar Rows: 4 x 15
  • Wide-Grip Seated Rows: 4 x 15
  • Dumbbell Shrugs: : 3 x 15
  • Dumbbell Curls: 3 x 12
  • Preacher Curls: 3 x 15

Saturday: Leg Day Workout 2 – High Reps

  • Front Squats: 4 x 12
  • Stiff Leg Deadlifts: 4 x 12
  • Leg Press (close stance): 4 x 15
  • Leg Extensions: 4 x 25
  • Leg Curls: 4 x 15
  • Calve Raises: 5 x 20

Mass and Strength Workout

deadlifts pull workout day

The first three workouts are based on heavy compound movements. This will help you get stronger. There’s a little hypertrophy in those workouts as well. You don’t want to do low reps for every single exercise.

The final three workouts are based on higher reps. This pumps more blood into the muscle and will help you put on muscle mass. These types of workouts will also help you get shredded and conditioned.

Push Pull Legs Routine = Gains

The push pull legs routine is one of my favorite workouts. Training six days a week is tough but you typically only stay on this mass and strength workout program for about six to eight weeks.

It’s almost impossible not to make gains on this mass and strength workout. The push pull legs routine will help you get into top condition as well as it’s a high volume workout.

You can also change the exercises in this push pull legs routine to your liking. Just us this mass and strength workout as a guide.

Train with Passion,

Jason

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About the Author Jason Stallworth