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    Workout Plan For Muscle Building (Push, Pull and Legs)

    Uploaded by

    Vinsmoke Sanji
    This workout plan follows a push, pull, legs split over 3 days. Day 1 focuses on chest, shoulders, and triceps exercises (push). Day 2 targets back and biceps (pull). Day 3 works legs. It provides 3 sets of 8-12 reps for each exercise. The schedule rotates the order each week to allow different muscle groups to recover. Proper form, gradual weight increases, and warming up are emphasized.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Plan For Muscle Building (Push, Pull and Legs)

    Uploaded by

    Vinsmoke Sanji
    4K views2 pages
    This workout plan follows a push, pull, legs split over 3 days. Day 1 focuses on chest, shoulders, and triceps exercises (push). Day 2 targets back and biceps (pull). Day 3 works legs. It provides 3 sets of 8-12 reps for each exercise. The schedule rotates the order each week to allow different muscle groups to recover. Proper form, gradual weight increases, and warming up are emphasized.

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    Original Title

    Workout Plan for Muscle Building (Push, Pull and Legs)

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    This workout plan follows a push, pull, legs split over 3 days. Day 1 focuses on chest, shoulders, and triceps exercises (push). Day 2 targets back and biceps (pull). Day 3 works legs. It provides 3 sets of 8-12 reps for each exercise. The schedule rotates the order each week to allow different muscle groups to recover. Proper form, gradual weight increases, and warming up are emphasized.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4K views2 pages

    Workout Plan For Muscle Building (Push, Pull and Legs)

    Uploaded by

    Vinsmoke Sanji
    This workout plan follows a push, pull, legs split over 3 days. Day 1 focuses on chest, shoulders, and triceps exercises (push). Day 2 targets back and biceps (pull). Day 3 works legs. It provides 3 sets of 8-12 reps for each exercise. The schedule rotates the order each week to allow different muscle groups to recover. Proper form, gradual weight increases, and warming up are emphasized.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 2

    Workout Plan for Muscle

    Building (Push, Pull, Legs)


    Status Done

    Tags

    Exercise Sets Reps

    Day 1: Push
    Barbell Bench Press (Chest) 3 8-10
    Day
    Dumbbell Shoulder Press (Shoulders) 3 8-10

    Triceps Dips (Triceps) 3 10-12

    Dumbbell Flyes (Chest) 3 10-12

    Lateral Raises (Shoulders) 3 10-12

    Triceps Pushdown (Triceps) 3 10-12

    Day 2: Pull Day Pull-Ups or Assisted Pull-Ups (Back) 3 8-10

    Barbell Rows (Back) 3 8-10

    Dumbbell Bicep Curls (Biceps) 3 10-12

    Seated Cable Rows (Back) 3 10-12

    Hammer Curls (Biceps) 3 10-12

    Face Pulls (Rear Delts) 3 10-12

    Day 3: Legs Barbell Squats (Quads, Hamstrings,


    3 8-10
    Day Glutes)

    Leg Press (Quads, Hamstrings, Glutes) 3 8-10

    Romanian Deadlifts (Hamstrings,


    3 10-12
    Glutes)
    Leg Extensions (Quads) 3 10-12

    Leg Curls (Hamstrings) 3 10-12

    Calf Raises (Calves) 3 10-12

    Workout Plan for Muscle Building (Push, Pull, Legs) 1


    Workout Schedule:

    Week 1: Push, Pull, Legs

    Week 2: Pull, Legs, Push

    Week 3: Legs, Push, Pull

    Repeat the cycle for subsequent weeks

    Tips:

    1. Perform each exercise with proper form and control the weight throughout the
    movement.

    2. Start with lighter weights to focus on mastering the correct technique, gradually
    increase the weight as you gain strength .

    3. Warm up before each workout to prevent injuries and improve performance.

    Workout Plan for Muscle Building (Push, Pull, Legs) 2

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