3-day push / pull / legs workout training program

There are different types of resistance training programs, whether your training split involves stacking two or three muscle groups per day or whether you are divided into upper and lower body exercises, the main goal of any resistance training program is to build lean muscle mass. And strength. Instead of splitting into muscle groups, with a push / pull / leg routine, you’re simply dividing your training into a three-day workout routine with exercises that require weight lifting, weight lifting, and leg exercises. We’re going to explain what you need to know about benefits, muscle groups, and push-pull workouts.

Push-pool is a specific type of training division that consists of a workout based on exercises that involve pushing and pulling. Variety and frequency of training are two important factors for muscle hypertrophy and crossing the training plateau. Push-pull workout routines are traditionally made up of three-day training splits, hitting each muscle group twice a week. A two-day training split or even a four-to-five day push-pull training program can be created depending on how much rest you need, or your schedule. That being said, a 3 day training split provides more frequencies to encourage greater muscle growth and the optimal time for post-workout muscle recovery.

What is push exercise?

Push exercises involve weight bearing or pushing and include most of the front or front muscles of the body except the biceps, which are classified as a tense muscle. Exercises like overhead press, squats, dips are classified as push exercises.

What is tension exercise

Tension exercises involve most of the muscles in the back chain and the back of the body, except the triceps. The muscles involved in stretching exercises include the back, back delta, biceps, and laths, and include exercises such as lat pull down, deadlift, row, shoulder jerks, and glutes and hamstrings.

This push / pull workout should be performed as a 3-day training split, hitting all muscle groups twice a week, including one rest day. Workouts usually take 45-60 minutes to complete. The program includes several advanced strength training movements such as front squats and kettlebell snatch. These exercises can be replaced with goblet squats, landmine squats or any other squat variation. Kettlebell snatch devil press, or shoulder plate can be replaced to raise.

Load is an important factor in muscle growth and strength. The set weight should be light enough to complete each set, but heavy enough to be challenging. If you do not struggle to finish the last few repetitions, the load should be increased.

This workout should be done for 8-12 weeks for maximum benefit, muscle hypertrophy and performance results.

In addition to your training program, nutrition is the biggest contributing factor to your success. The goal of any prevention training program is to stack on more profits. If you do not get enough and the quality of calories you need, then your training program can take you this far. Conversely, you can never train a bad diet. If you are constantly on a calorie surplus and do not train with adequate intensity, frequency or duration, you will inevitably gain weight and see a minimal desired result from your training program. High quality lean protein, complex carbohydrates and healthy fats are essential for accumulating more benefits and burning more body fat.

If you are unfamiliar with what foods, how much or when to eat to get a well-defined body and build the body of your choice, I suggest hiring a certified nutrition trainer to guide you to your goal, such as The Soul Kitchen. Working for months or even years without reaching your goals can be extremely discouraging. Get the guesswork out of it and get the results you want from the start.

Complementary is the ultimate key to your success in gaining more muscle mass and strength. Supplements such as Kre-Alkalyn, Whey Protein Isolate, Pre Workout, and Citrulline Malate can greatly improve training performance, endurance, muscle protein synthesis, and power output.

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Push Pool Workout: Day 1 – Push [Chest, Shoulders, Triceps]

Workout

Set / rep

Rest interval

Dumbbell Chest Press

4 x 12 (70-85% MAX)

1 minute

High wire flies

4 x 14 (70-85% MAX)

30 seconds

Wire Pec Fly

4 x 14 (70-85% MAX)

30 seconds

Inline bench press

4 x 10 (70-85% MAX)

1 minute

Narrow push up

4 x 20 (70-85% MAX)

30 seconds

Tricep cable push down

4 x 14 (70-85% MAX)

30 seconds

Dips

4 x 12 (70-85% MAX)

1 minute

Dumbbell overhead press

4 x 12 (70-85% MAX)

1 minute

Arnold Press

4 x 12 (70-85% MAX)

1 minute

Standing push press

4 x 12 (70-85% MAX)

1 minute

Push Pool Workout: Day 2 – Pull [Back, Biceps]

Workout

Set / rep

Rest interval

Deadlift

5 x 10 (70-85% MAX)

1-2 minutes

Kettlebell single arm row

5 x 10 (70-85% MAX)

1 minute

Turning on the barbell rows

4 x 12 (70-85% MAX)

1 minute

T-bar row

4 x 12 (70-85% MAX)

1 minute

Shrug

4 x 10 (70-85% MAX)

1 minute

Dumbbell curl twist

4 x 10 (70-85% MAX)

1 minute

Spider Carl

4 x 12 (70-85% MAX)

1 minute

Booklet Fallout

4 x 13,12,10,10 (70-85% MAX)

1 minute

Vertical / vertical rows

4 x 12 (70-85% MAX)

1 minute

Preacher Carl

4 x 12 (70-85% MAX)

30 seconds

Rear delta cable fly

4 x 14 (70-85% MAX)

30 seconds

Push Pool Workout: Day 3 – Legs

Workout

Set / rep

Rest interval

Barbell back squat

5 x 10 (70-85% MAX)

1-2 minutes

Bulgarian split squat

4 x 12 (70-85% MAX)

1 minute

Barbell walking lounge

4 x 20 (70-85% MAX)

1 minute

Kettlebell front squat

4 x 15 (70-85% MAX)

1 minute

Kettlebell snatched

4 x 10 each arm (70-85% MAX)

1-2 minutes

Barbell Glue Bridge

5 x 10 each arm (70-85% MAX)

1-2 minutes

Need help optimizing your diet and nutrition plan to finally get the results you are waiting for?

The Soul Kitchen This is an exclusive membership opportunity for those looking to pursue a performance-driven lifestyle. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

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We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

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