Push Pull Split Training Routines - Sample free workouts

Importance of Push Pull Split Routines

Push Pull routines separate pulling and pushing muscles with an intention to work them on separate days.

For example- chest and triceps {pushing muscles} alternated with back and biceps {pulling muscles}. Lower body and abdominals can be trained on lower body days.

The Push Pull Training Routines helps isolate and build muscles faster. Pick any sample workout and get started today. Also includes 2 and 3 day push pull split training routines.

The Push/Pull Split Training Routine

  • In this split training method, you train the Pushing upper body muscles {chest and triceps } on separate days from the Pulling upper body muscles {back and biceps}.
  • Although not essential for novice trainers or beginner weight trainers, who will do great with total body workouts, an advanced trainer does require  split training to isolate and stimulate muscle groups in a more intense manner.
  • This does leave the question of lower body training! You can either train them on separate days altogether or train legs with chest {very taxing, I always keep leg training on a separate day as my intense leg training leaves little energy for anything else!
  • Also since shoulder muscles are involved in both pushing and pulling moves, it might be difficult to include them in any group. But since chest training does require lot of anterior deltoid stimulation, its best to add shoulders to your chest routine.
  • Lastly remember training using any method is a personal preference. Try any routine for a few weeks and make your own conclusions. Just like my example wherein I told you that I train my legs {thighs and hamstrings, not even calves } on separate days, you need to see what works for you.

P.S. - Intense thigh training left my calves under trained for months together, so I do my calves on separate days. I usually do them first thing in my upper body workouts as I try to make my upper and lower  body. proportionate. Nonetheless to say I use no single routine for more than 4 weeks.

Sample Push/Pull Routines

Sample Workout # 1

In this example I keep lower body training on separate days. If this is too taxing then you can use one day break and use the sample workout 2 instead.

Monday - Chest, Shoulders and Triceps

Tuesday - Back and Biceps

Wednesday - Legs and Abs

Thursday - Chest, Shoulders and Triceps

Friday - Back and Biceps

Saturday - Legs and Abs

Sample Workout # 2

Monday - Chest, shoulders and triceps

Tuesday - Rest

Wednesday - Back and Biceps

Thursday - Rest

Friday - Legs and Abs

Sat and Sunday - Rest.

Sample Workout # 3

Although shoulders and chest are a great combination, many people complain that chest training hurts their shoulder workouts as delts seem more tired after bench press.

So here is a split routine which uses, 4 days on and 1 day routine. The only problem is that it makes the weekly training a mess. Try and see, if its for you then great!

Monday - Chest and Triceps

Tuesday - Back and Biceps

Wednesday - Shoulders and Abs

Thursday - Legs

Friday - Rest

Saturday - Chest and Triceps

Sunday - Back and Triceps. If your gym is closed on Sundays or you prefer to rest then do this workout on Mondays. No problem1

Continue the 4 days on and 1 day routine as mentioned.


Sample Routines with Exercises


I have mentioned a range of exercises in the  Exercise Database please use them. Here is how a sample push/pull routine will look like with exercises per body part.


Body Part



Chest, Shoulders and Triceps

Bench Press - 4 sets in the range of 6-12 reps
Dumbbell Flyes - 3 sets in the range of 4-8 reps

Seated Shoulder Press -  4 sets in the range of 6-12 reps
Lateral Raises -  3 sets in the range of 4-8 reps

Triceps Extensions -4 sets in the range of 6-12 reps
Parallel Bar Dips to failure.


 Wednesday  Back and Biceps

Chin Ups - 4 sets to failure
Barbell Rows - 4 sets in the range of 6-12 reps
Pull Downs - 1 set to failure

Barbell Curls - 3 sets in the range of 4-8 reps

Preacher Curls - 3 sets in the range of 4-8 reps

Forearm Curls - 3 sets in the range of 4-8 reps


 Friday  Legs and Abs

Squats - 4 sets in the range of 6-12 reps

Lunges - 3 sets in the range of 6-12 reps

Leg Curls - 3 sets in the range of 6-12 reps

Calf Raises - 4 sets in the range of 8-15 reps

Abdominal Crunches - 4 sets to failure


Tuesday, Thursday, Saturday and Sundays are rest days.

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