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    Push Pull Legs

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    Mubeen Ch
    This document provides a 4-week beginner workout program with 3-6 sessions per week focusing on push, pull, and leg days. Each 45-minute session includes a warm-up, main lifts for major muscle groups, and 2-4 accessory exercises. Recommendations are given for alternatives to exercises someone may not be able to perform.

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    © All Rights Reserved
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    Push Pull Legs

    Uploaded by

    Mubeen Ch
    960 views5 pages
    This document provides a 4-week beginner workout program with 3-6 sessions per week focusing on push, pull, and leg days. Each 45-minute session includes a warm-up, main lifts for major muscle groups, and 2-4 accessory exercises. Recommendations are given for alternatives to exercises someone may not be able to perform.

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    push pull legs

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    This document provides a 4-week beginner workout program with 3-6 sessions per week focusing on push, pull, and leg days. Each 45-minute session includes a warm-up, main lifts for major muscle groups, and 2-4 accessory exercises. Recommendations are given for alternatives to exercises someone may not be able to perform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    960 views5 pages

    Push Pull Legs

    Uploaded by

    Mubeen Ch
    This document provides a 4-week beginner workout program with 3-6 sessions per week focusing on push, pull, and leg days. Each 45-minute session includes a warm-up, main lifts for major muscle groups, and 2-4 accessory exercises. Recommendations are given for alternatives to exercises someone may not be able to perform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    fitness

    Workout summary
    TRAINING LEVEL BEGINNER
    DURATION 4 WEEKS
    DAYS PER WEEK 3-6 DAYS
    WORKOUT LENGTH 45 MINUTES
    EQUIPMENT YES

    TRAINING FREQUENCY:
    WEEK 1 TO WEEK 6
    MONDAY DAY 1 - PUSH (CHEST, TRICEPS & SHOULDER)
    TUESDAY DAY 2 - PULL (BACK & BICEPS)
    WEDNESDAY DAY 3 - LEGS
    THURSDAY DAY 4 - PUSH (CHEST, TRICEPS & SHOULDER)
    FRIDAY DAY 5 - PULL (BACK & BICEPS)
    SATURDAY DAY 6 - LEGS
    SUNDAY REST
    WARM UP PROTOCAL
    EXERCISE SETS REPS/TIME NOTES
    LOW INTENSITY CARDIO N/A 5-10 MINS PICK ANY MACHINE, ELEVATES YOUR HR TO 100-135
    FOAM ROLLING/LACROSSE BALL N/A 2-3 MINS FOAM ROLL LARGE MUSCLE GROUP
    FRONT/BACK LEG SWING 2 12 12 EACH LEGS
    SIDE/SIDE LEG SWING 2 12 12 EACH LEGS
    STANDING GLUTES SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE
    PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK
    CABLE EXTERNAL ROATATION 2 15 15 EACH SIDE
    CABLE INTERNAL ROTATION 2 15 15 EACH SIDE
    OVERHEAD SHRUGS 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP

    WHAT IF I AM STILL SORE? SHOULD I TRAIN OR TAKE ANOTHER REST DAY?


    Training sore is fine unless it puts you at an increased risk of injury. If you having
    difficult time getting in position or completing a full ROM due to pain, don’t train.
    Otherwise still train but be sure to perform a slightly longer warm-up for each
    exercise

    I CAN’T DO BODY WEIGHT PULL UPS, WHAT SHOULD I DO?


    Use an instead of dips/pull-ups machine

    WHAT IF I CAN’T DO STANDING OVERHEAD BARBELL PRESS?


    Do seated barbell press or DB shoulder press instead. They are similar moment
    patterns and have similar levels of activation.

    WARM UP
    Before every training session perform.
    Dynamic stretches such as arms swings and circle for 15-20 reps.
    Pyramid up in weight with 1-2 light sets and then go progressively havier.

    WHAT IF I CAN’T DO DIPS?


    Do neutral grip DB press instead.
    DAY 1 – PUSH (CHEST, TRICEPS & SHOULDER)
    EXERCISE SETS REPS
    1 Bench Press 4 8-12
    2 Chest Dips 4 8-12
    3 Over Head Triceps Extensions 4 8-12
    4 Triceps Press Down 3 10 -12
    5 Side Lateral to Front Raise 4 10
    6 Shoulder Press 3 8-12

    DAY 2- PULL (BACK & BICEPS)


    EXERCISE SETS REPS
    1 Wide Grip Late Pull Down 4 8-12
    2 Bent Over Barbell Rows 4 8-10
    3 Lats Push Down 4 10-12
    4 Barbell Biceps Curls 4 6-8
    5 Preacher Curls 3 8-12
    6 Hammer Curls 4 8-12

    DAY 3 (LEGS)
    EXERCISE SETS REPS
    1 Squats 4 8-12
    2 Lunges 4 8-12
    3 Leg Curls 5 10-12
    4 Quad Raises 5 12-15
    DAY 4 – PUSH (CHEST, TRICEPS & SHOULDER)
    EXERCISE SETS REPS
    1 Incline Bench Press 4 8-10
    2 Cable Crossover 4 8-12
    3 Skull Crusher 4 8-10
    4 Close Grip Dips 4 8-10
    5 Lateral Raises 4 8-12
    6 Single Arm Linear Jammer 4 8-10

    DAY 5- PULL (BACK & BICEPS)


    EXERCISE SETS REPS
    1 Deadlift 3 6-10
    2 Cable Rows 4 8-10
    3 Pull Ups 4 failure
    4 Db Curls 4 8-10
    5 Seated Incline Curls 4 8-10
    6 Spider Curls 4 8-12

    DAY 6 (LEGS)
    EXERCISE SETS REPS
    1 Machine Hack Squat 3 8-10
    2 Db Bulgarian Split Squat 4 10-12
    3 Romanian Deadlift 3 6-8
    4 Bodyweight Squat 4 15-20

    DAY-7 (REST)

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