The Pull/Push Workouts Plan For Muscle Gains And Fat Burning
The increased frequency at which you strike your muscles is one of the main advantages of a push/pull strategy. A standard workout schedule involves going to the gym six days a week: Monday, Tuesday, and Wednesday for push/pull/legs, followed by a rest day on Sunday.
If you're a drug-free lifter, traditional bodybuilding exercises that only train a muscle once a week (hello, chest Mondays) should be avoided. Muscle protein synthesis has to be regenerated every 48-72 hours for the majority of people, but exercising a part of the body once a week isn't enough.
Microcycles can also be used in your preparation with the push/pull plan. That is, one push day might be dedicated to heavier, strength-style training, while the next might be devoted to higher-rep, hypertrophy-focused lifts.
According to personal trainer and fitness model Shaun Stafford, “this push/pull exercise helps you to hit the big upper body muscles hard on days one and two before focusing on your legs and heart on day three.”
“Splitting the sessions depending on the various movements avoids overtraining of muscle groups, which can lead to injury. However, since you'll be focusing on particular muscles, you'll be able to go to the gym more often. It's the most effective way to gain muscle and burn fat.”
Between each set, take no more than 60 seconds to rest. Each set's exercises should be completed in one go with no breaks.
Day 1: Pull
Pull-up
Sets 4 Reps 6
Using an overhand grip, grab a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Pull your chest towards the bar by contracting your upper back muscles. Lower to a safe level.
Bent-over row
Sets 3 Reps 8
Bend your knees slightly and hinge forward from the hips while holding a barbell with an overhand grip just above your thighs. Keep your back slightly concave and your shoulder blades back throughout. Return to the start by slowly bringing the weight up to your lower chest.
Barbell curl
Sets 3 Reps 10
With your hands shoulder-width apart and palms facing forward, keep a barbell. Curl the bar up until it's level with the top of your chest, keeping your chest up and elbows tight to your sides. Lower to a safe level.
Cable row
Sets 2 Reps 12
Sit with your feet against the backs of the chairs and your legs slightly bent. Retract your shoulder blades and sit upright by grasping the handle and using the attachment to turn your palms outward. Pull the handle into your lower chest without leaning back.
Lat pull-down
Sets 1 Reps 20
Place your knees tightly under the support as you sit in the seat. With your hands double shoulder-width apart and palms facing forward, grasp the large bar, retract your shoulder blades, and sit upright. Pull the handle down in front of your face until it's level with your chin without leaning back.
Day 2: Push
Bench press
Sets 4 Reps 6
Lie on a flat bench with an overhand grip on a barbell, hands only wider than shoulder width apart. Drive your feet into the floor and powerfully press the weight up, then slowly lower to the start point.
Sets of 3 reps on the decline bench press
Lie on a bench with a slight drop and an overhand grip on a barbell with hands slightly wider than shoulder width apart. Strongly press the weight straight up, then slowly lower it to the starting spot.
Incline bench press
Lie on a bench set at a 45° angle, hands slightly wider than shoulder width apart, gripping a bar with an overhand grip. Drive your feet into the floor and powerfully press the weight up, then slowly lower to the start point.
Overhead press
Hold a barbell level with the top of your chest with your feet shoulder-width apart and your hands slightly wider than shoulder-width apart. To avoid your hips tilting forward, keep your heart and glutes braced and press the bar straight overhead, pushing your head forward while you straighten your arms to engage your upper back. Return to the starting place.
Clap press-up
Start with your hands directly under your shoulders at the top of a press-up. Bend your arms to almost touch the ground, then drive up quickly to lift your hands off the ground and clap in front of your face. Return your hands to your sides to brace your fall and move on to the next rep. If you're having trouble, take a short break between reps.
Day 3: Legs And Abs
Deadlift
Hold a barbell shoulder-width apart with your arms straight, hips low, and chest up to keep your back straight. Drive down through your heels and pull the bar up your thighs, forcing your hips forward to stand upright, all while holding your core strong. Bend forwards, hingeing at the hips, until the bar is below your knees, then lower it to the floor by bending your legs.
Dumbbell squat
Stand with your feet shoulder-width apart and a dumbbell in each hand by your arms. Bend your legs to lower until your thighs are at least parallel with the floor, keeping your knees wide apart and your weight on your feet. Then drive back to a standing position.
Good morning
Hold a barbell on the back of your shoulders, not your neck, when you stand. Slowly bend forwards, hingeing at the hips while maintaining a straight back and legs. Bend until your hamstrings are stretched, then return to the starting spot.
Jump lunge
For balance, begin in a forward lunge position with your hands in a sprinter's stance. Drive up with your front leg to get off the ground. Swap your legs in mid-air so that the other leg is forward as you land. Continue alternating for a minute.
Hanging leg raise
With your hands shoulder-width apart and palms facing up, jump up to grab a pull-up rope. To keep your body from swaying, tense your core and lift your legs so they're at least parallel to the floor. Lower your legs with power using your heart.
