Here’s an example of a Push Pull Legs weekly schedule:Ī Push Pull Legs workout routine could look quite similar to a 3 Day Bodybuilder split, except here we are focusing on the pushing and pulling movements. Many athletes decide to add abs training on leg day as well. In the Legs workout, you train the entire lower body, such as quads, hamstrings, glutes, and calves. In the Pull workout, you train all the upper body “pulling” muscles such as back and biceps. In the Push workout, you train all the upper body “pushing” muscles such as chest, triceps and shoulders. You can easily create a personalized workout split and track your progress – for free! If you want to quickly create workouts, we recommend trying Hevy. Differently to the classic 3 day split, it does not split the workout sessions by targeted muscles, rather with the different types of movements you have to perform. Push Pull LegsĪn extremely effective workout 3 day workout split, is the Push/Pull/Legs split. Aim for at least 30 mins of cardio, whether that is running, rowing, biking, etc. Gaining muscle is a marathon, not a sprint, and you won’t be able to make any gains if you’re injured.īonus! If you’ve still got energy left on the weekend, get some cardio in your workout split. If you’re just starting out, you’ll want to be careful starting out too heavy. The rest times in between sets will depend on your training objectives, and how hard each set was but as a general rule of thumb we recommend resting 1:30 – 3 min in between sets. Standing Calf Raises – 3 Sets (8-12 reps)Īdjust the reps and weights to your capacity and level of fitness.Bicep Barbell Curls – 3 Sets (8-12 reps).Back Hyperextension – 3 Sets (8-12 reps).Bent-Over Fly Dumbbell – 3 Sets (8-12 reps).
Triceps Rope Pushdown – 3 Sets (8-12 reps).Standing Overhead Press – 3 Sets (8-12 reps).Incline Dumbbell Bench Press – 3 Sets (8-12 reps).To learn more about warm-up, find more info here. We always recommend you warm up properly for each exercise. Note: These workouts only include the working weight sets. The following workouts are an effective group of exercises that you could perform to target the desired muscle groups on each of the days. Lets jump into a little more detail for these workouts. This is an example of how you could schedule your week with the Classic 3 Day Bodybuilder Split. Since these are just 3 workouts you need to do during the week, you can rest one day in between each workout and take the weekend off if you wanted to. It splits the week into 3 days as seen below: This is by far one of the most popular workout splits in the world. Now let’s get it into some of the most popular and effective 3 day splits in gyms around the world.
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Plus, you can see information about how to do each one with just a tap on the screen.īodybuilding and Fitness is a great app that lets you carry out different exercise routines to improve your shape both in the long and short run. Once you've selected all the different options, you just have to complete the different exercises the app tells you to every day. This way, the tool will adapt your routine depending on whether you're male or female, and the number of days you want to work out. One of the great things about using Bodybuilding and Fitness to improve your fitness level is that you can make your own customized plan. All you need is a smartphone and motivation to complete each exercise in the routine provided. Bodybuilding and Fitness is a comprehensive app that lets you get in shape without having to set foot in a gym.
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