Examples of some Push Day Workouts

#1. Push Ups

One basic push day workout is to perform pushups. To do pushups first, you must get yourself in the Appbank position by keeping your feet and body straight from head to heels. Then keep your hands in line with your shoulder but try to put them slightly wider.

Then use your core and gluten to hold the position. Keep your head neutral and elbow tucked as much as you can initially towards your body with a lower torso portion leaving a few inches gap between your chest and the floor. Then simply push your body up using your hands to maintain the position. Then get back to your initial position. Repeat this unto your set count.

#2. Dumbbell Bench Press

First, you gotta lie on your back on a padded bench or some flat surface just a bit higher from the ground. The feet must be flat on the floor, and you must grab weights or dumbbells with both hands at arm’s length a bit over your chest.

Keep your back steady and maintain a 45-degree angle of hands with your body and then steadily lower the dumbbells till your upper arms get parallel with the floor. Then, reverse the process backwards to get back to the initial position. Repeat the process.

#3. Shoulder Press

You got to stand straight first, holding two dumbbells in front of the shoulders, with tucked-in elbows, and the palms should face each other.

Keep your feet spread hip-width apart. Keep your back flat, engaging your core; press the weights straight up from your shoulders till your arms get straight with your biceps by your ears. Get slowly back to your starting position and repeat the process.

Related Article: Top Calisthenics Workouts for Beginners

What are Push Pull Workouts?

Some people train their whole in a single day, but you better not get intense if you are doing so, as combining the push, pull, and leg workouts a day maximizes your injury risk.

One must have alternative days for each type of workout for better results. Here we have a simple push, pull, legs day program setting up a fixed weekly routine, which you can follow up to continue with for as long as you wish as a beginner.

1. You can start your push, pull, and leg workout routine by training your chest, triceps, and shoulders on the first day. These target areas mainly engage the push workouts like chest presses, pushups, shoulder presses, etc. Try to do these three sets of each workout, hitting all the above-mentioned body parts, and the reps should range between 8-12 per set if you are a beginner.
2. Train your biceps, back, abdomen or core the next day while the first three muscle groups have sufficient time to recover. Here we are doing pull workouts for biceps. You can choose biceps curls using dumbbells. For your back, a row is a perfect option. Ab crunches will make your core stronger. Keep the set count t to 3 for each workout and rep count ranging between 10 to 15.
3. Train your legs. You can do setups as much as your body allows, just breaking your comfort zone. Leg raises and presses should also be performed in this case, keeping a good set and rep count.
4. Repeat what you did on day 1 and try to increase your set or rep count.
5. Repeat the day 2 workouts trying to increase the set or rep count.
6. Train your legs again.
7. It is preferable to have a rest day in a week to break the stereotype.

Related Article: Let’s Burn The Fat! Top Exercises For Lower Body Workout

What are Push Pull Split workouts?

The push, pull leg split workout mainly focuses on the major muscle groups. If you are a newbie, you must to build and plan your best 3-day or 6-day workout split to gain muscle.

The most effective way to build routines around the push-pull split workouts is squats, bench presses, etc. And along with effective isolation movements like bicep curls etc.

The push pull workout is for those who are experienced lifters and have a good understanding of both compound and isolation movements. You can have success with a 5-day push-pull split workout for 6 months or more than that. And more important is to have a balanced nutrition diet.

The push-pull split workout is a perfect solution for those with the time and energy to achieve what you can get from the push-pull split workout routine.

The Push-Pull Leg workout routine

The push pull leg workout routine is an excellent way to structure your weekly workouts by dividing your workouts into three categories:

1. Push Exercise on chest, shoulder, triceps
2. Pull exercise on back and biceps
3. Legs

You can easily manage your push pull leg workout around your work schedules. Only you need to change your push pull leg workout every 8-12 weeks to keep your mind and body stable.

6-Day Push-Pull legs workout 

1. Chest, shoulder & triceps
2. Back, Biceps & Abs
3. Legs
4. Chest, Shoulder & Triceps
5. Back, Biceps, and Abs
6. Legs

The beginners should follow the schedule in every other day split, while the intermediate lifers must perform the routine in 3-on/1 off split it Push/Pull/Legs/Rest and then repeat.

The advance lifter must perform the push-pull legs workout in a 6-on/1-off manner.

Also Read: Hip Extension Exercise Guide 2022 [Butt & Glute Exercise] for Men and Women

Frequently Asked Questions (FAQ)

What type of nutrition must I intake while practicing the pull-push workouts?

If you want to maximize muscle size and strength gains at 6-days a week, you must match your caloric intake. High-volume programs require increased calories.

How much exercise per day should I do?

It is best to choose 4-5 exercises and stick to that workout for about 6 weeks, depending on your progress.

Are Push-pull workouts effective?

Keep focused on how you move rather than what body parts can help you get stronger and faster. Training your upper body on one day and the lower body on another is a great way to approach your workouts.

You should make a schedule for your splits:

1. Monday – Lower
2. Tuesday – Upper
3. Wednesday – Take an off
4. Thursday – Lower
5. Friday – Upper
6. Saturday and Sunday – Take off

On the upper lower split workout days, you should work on the muscle groups like the back, chest, biceps, and abs. And on the lower split workout days, you should work on glutes, hamstrings, calves, and quads.

The 4-day Upper and Lower Workout

Let’s look at the exercise standard of upper lower split workout. It is fanatical because you can have a consistent schedule from week to week, and you get to train your muscle group twice a week.

The 4 upper lower workout you can do alternatively in a week.

Day 1 of Lower Body Split Workout:

1. 3 sets of 6 reps Back Squats
2. 3 sets of 12 reps Glute Ham Raises
3. 3 sets of 10 reps Alternating Forward Curls
4. 2 sets of 15 reps Lying Hamstring Curls
5. 3 sets of 8 reps Standing Smith Machine Calf Raises

Day 2 of Upper Body Split Workout:

1. 3 sets of 10 reps Barbell Bench Press
2. 3 sets of 10 reps Barbell Bent Over Rows
3. 3 sets of 12 reps Seated Dumbbell Shoulder Press
4. 3 sets of 8 reps Lat Pulldowns
5. 2 sets of 12 reps Low Cable Chest Flyes
6. 2 sets of 15 reps Dumbbell Curl
7. 2 sets of 15 reps Overhead Dumbbell Tricep Extensions
8. 2 sets 25 reps Rope Cable Face Pulls

Day 3 of Lower Body Split Workout:

1. 3 sets of 12 reps Leg Press
2. 3 sets of 10 reps Romanian Deadlift
3. 3 sets of 15 reps Unilateral Dumbbell Shrug
4. 3 sets of 15 reps Leg Extensions
5. 4 sets of 12 reps Seated Machine Calf Raises
6. Hanging Leg Raises, four sets of ten repetitions

 Day 4 of Upper Body Split Workout:

1. 3 sets of 10 reps Pull Ups
2. 3 sets of 8 reps Incline Dumbbell Bench Press
3. 3 sets of 12 reps Standing Barbell Push Press
4. 3 sets of 10 reps Cable Lat Pullovers
5. 3 sets of 10 reps EZ-bar Bicep Curl
6. 3 sets of 15 reps Dumbbell

The upper lower split workout is a great way to get in the best shape of your life. It’s a highly structured routine that uses compound sets to build muscle and burn fat at the same time while still leaving you with enough time to recover between each training day.

Generally speaking, warming up before Upper/ Lower Split workouts will reduce the risk of muscle soreness and injury. Your muscles are more likely to stiffen during a workout if you do not warm them up beforehand.

Also Read: Beginner Workout Routine for Men

Pros and cons of the upper lower split workout

 Pros of Upper and Lower split workout.

1. The 4-day upper lower split is a famous workout routine for many lifters. This type of split allows you to train each muscle group twice per week, a frequency supported by many studies. It makes the 4-day upper lower split an excellent option for those who want to improve their long-term results.
2. The benefits of training a lift multiple times per week. The benefits of training a lift multiple times per week are clear for many people. Training a lift more often allows us to improve better and maintain movement proficiency. It is because we perform different exercises more often throughout the week.
3. The frequency of your weightlifting workouts should be based on your experience level. If you’re a beginner, start with twice-weekly workouts.
4. It’s great for avoiding volume overlap because you have two separate workouts – an upper and a lower one. It means the risk of training fatigued muscles too soon is much smaller than in other training splits.

 Cons of Upper and Lower split workout.

1. If you want to work all the muscle groups in your upper body, you’re looking at doing a lot of sets. For example, if you do just three sets for your back, chest, shoulders, triceps, and biceps, you’ll still have to do 15 working sets. That can be a lot to keep track of during your workout.
2. Lower body workouts, on the other hand, may be completed faster because there are fewer muscle groups to train. In other words, if you insist on performing direct exercises for your traps, abs, obliques, and forearms, you might want to add them to your lower body days.
3. When establishing your exercise split, you must make inevitable priority trade-offs. For example, the “bro split” allows us to prioritize each muscle during training. On an upper/lower split, you must start with one muscle group and put the others on the back burner. For example, you can start with the bench press but won’t be able to complete your rows until you’ve fully recovered.

Frequently Asked Questions (FAQs):

Can I build muscle with the upper lower split?

It is a common question among those new to weightlifting, and the answer is yes – you can certainly build muscle using an upper-lower split routine. This routine involves splitting your body into upper and lower halves and working each half on alternate days. For example, you might train your upper body on Monday and Thursday and your lower body on Tuesday and Friday.

There are a few reasons why an upper lower split can be effective for building muscle. First, by training each muscle group twice per week, you can give them a little more attention than you would if you were training your whole body three or four times per week. Second, this type of split allows you to use slightly heavier weights than you might otherwise be able to use, as you’re not working your muscles to fatigue quite as much each day.

Which split is best for muscle building?

The push/pull/legs split is an effective workout split because it trains all related muscle groups together. It allows for maximum overlap of movements, which benefits the muscle groups being trained.

Is upper lower split workout good?

Upper and lower body split training is an effective way to increase strength and muscle mass. By splitting your training sessions into upper and lower-body-focused workouts, you can train more often and give your body to recover in between sessions. This training mainly benefits those who want to maximize their strength gains.

Push Pull Leg Workout For Beginners

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The fitness world was never in much limelight than it is today. The movements at your hands are as expansive as ever, from relaxation workouts to full-body workouts to vibrations to exercises that help you master the other exercises. And the keys to the sustainability of that exercise have not improved as much as you would expect. Although many workouts have significance and will boost your physical health, all of them do not need to be used in your preparation. For decades, a host of exercises have been around, and, most often, they’re the ones that should be one way or another in the routines. These revered movements are also the foundation of every successful practice.

If you are looking for upper body workouts, chest workouts this content is super learning for the fitness freaks. No strenuous exercise, no extra effort simple upper body workout that gives the best result. These exercises can be done at home also if you have basic equipment. It is not only for men to incorporate this set of upper body workouts into their daily routine. Women may even perform any of the workouts mentioned below for chest workout, upper back exercises, and shoulder workouts.

Top Upper Body Workout

#1. Pull up

This basic upper body exercise is an ideal solution to weight lighting, or when you have gone pretty hard on your bodybuilding routine on a low-intensity day. This exercise works well for your shoulder workout, arms, and upper back workout.

How to perform it?              

Keep the pull-up bar with your palms at least shoulder-width apart with an overhand grip. Enable your body to hang under the bar right away. Engage your center and lift yourself up until your chest is flush with the bar by using your biceps. Before you lower yourself back to the starting spot, keep for a second.

#2. Chin-up

The chin-up is an easy exercise to give your body a break from the weights. It works for the chest, arms, and shoulders.

How to perform it? 

With your palms shoulder-width apart, grasp the chin-up bar with an underhand grip. Engage your heart and lift yourself up until your head is over the bar by using your arm power. Be sure that in the move, the elbows are tucked into the arms. Stop at the top and then, once your arms are straight, drop your body back down. 

Related Article: Beginner Workout Routine for Men

#3. Bent-Over Row

It is possible to do this upper body routine using dumbbells or a barbell. Your chest, shoulders, back, and arms will be strengthened. 

How to perform it? 

With just hip-width apart, stand on your feet. In an overhand grip, hold the dumbbells or barbells such that the hands are just above your legs. Bend at knees and then forward. Keep your shoulder blades back and lower back flexed and arched. Engage the core in a way that it holds the back straight. Start below your knee and in a steady motion utilizing the barbell, and lift the weight up to your upper abdominals with your elbows. To strengthen the lat muscles in your upper back, keep the elbows kept high.

#4. Dumbell Shrug

It is an upper body workout in which you can challenge and inspire yourself to get to the next level by adjusting the weight used. You can do it at the gym, at home, or anywhere you have the opportunity to get into a workout since you just need dumbbells to perform this exercise. 

How to perform?

Stand erect and keep the dumbbells, hands facing each other, on your feet. Bend slightly so that the dumbbells can level with your elbows. Propel yourself forward in an abrupt move and shrug your shoulders and back hard at the end. To finish the reps, step back into the starting spot. 

Related Article: Top 8 Tips To Gain Muscle without Fat

#5. Diamond Press-up

No equipment is needed for this exercise and it is used for the exercise of the back, arms, and shoulders.

How to perform?

Begin on the floor or mat with your toes and hands. The body should be straight from your fingertips to your shoulders, with your arms straight. Place your hands close enough together that your thumbs and index fingers are able to form a diamond shape. Hold your hips high to ensure your center is focused so that your back remains straight. Drop yourself back to the floor and lean over to the elbow. Move up until you have hit the starting point from the floor

#6. Dips 

One of the best upper body exercises for men who execute the exercise with their own body weight. You can find and use a dip station at the gym.

How to perform?

Hold the bars so your hands are facing in and your arms are straight whether you are using a dip station or bars. Cross the ankles and ensure that during the workout you have your elbows tucked to the sides.

#7. Incline Dumbbell Press 

This is the best upper body workout, especially it is the best chest workout. 

How to perform it?

Sit down and lie back with your hands facing forward and the dumbbells on your feet on the incline bench with dumbbells in hand. Push the dumbbells overhead in a quick movement, until the arms are straight. Keep for a second at the top, and then drop the dumbbells back down to the beginning position again.

#8. Decline Dumbell Press

A common upper-body exercise targeting the lower pectoral muscles is the declining dumbbell bench press.

How to perform?

Grip the handle, arms slightly broader than shoulder-width apart, with the palms faced up. To raise the barbell out of the rack, straighten your wrists. You pass it over your shoulders, your elbows close. Inhale and lower the barbell slowly until the mid-chest is touched, keeping your elbows 45 degrees from your body.

#9. Barbell Bicep Curl 

To exercise your back, shoulders, and arms, try this upper body workout. To complete the sets, you only need a barbell with the highest weight you can muster.

How to perform?

Stand apart on your foot. With the hands facing up, hold a barbell. Using a fast and continuous motion to boost the barbell until the biceps muscles are fully clenched, beginning with the barbell on the thighs. Before you slip back to the starting spot, leave it there for a second.

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