9/29/2019 Gmail - The Push/Pull/Legs Workout Template

Jesal Mistry <jesalnmistry@gmail.com>

The Push/Pull/Legs Workout Template

1 message

A Workout Routine <info@aworkoutroutine.com> 28 September 2019 at 15:47

To: jesalnmistry@gmail.com

Hey there!

I'm Jay, and today I'm going to show you how to create your own effective
push/pull/legs workout using the same simple template I personally use when
designing this type of routine for people.

I've already covered the basics of what the push/pull/legs split is, who it's most ideal
for, why I like it so much, and the specific version of the split that I always use and
recommend (and the version that I think sucks).

In cased you missed any of this, it's all right here: The Push/Pull/Legs Split

Now let's get to the workouts themselves...

The Workouts: Push, Pull, Legs

The push/pull/legs split involves 3 different workouts:

Day 1: Push
- The "push" workout involves training the muscles of the chest, shoulders and
triceps.

Day 2: Pull
- The "pull" workout involves training the muscles of the back and biceps. The rear
delts and traps also typically belong here if they are being trained directly.

Day 3: Legs
- The "legs" workout involves training the muscles of the lower body. This includes
the quads, hamstrings, glutes and calves. People often include abs on this day as
well, but I prefer to put them at the end of the shortest workout instead (leg day is
usually the longest of the three).

Now let's look at the simple template I use for designing each workout...

https://mail.google.com/mail/u/0?ik=095d0b53f1&view=pt&search=all&permthid=thread-f%3A1645923349946439465&simpl=msg-f%3A16459233499… 1/6
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The "Push" Workout Template

Chest

6-8 total sets divided out over 2-3 total exercises.

This would typically mean some type of flat press followed by either an incline
press or an isolation exercise like flyes. Sometimes, I'll use all three (still only
doing 6-8 total sets), but this depends on the goals, needs and preferences of
the person and exactly how the rest of the workout is being designed.

Shoulders

3-5 total sets divided out over 1-2 total exercises.

This would typically mean some type of shoulder press if only one chest press
is being done in the workout. If two chest pressing exercises are being done, I
will use lateral raises instead. In some cases, I'll use both (still only doing 3-5
total sets). But, like before, this would depend on the person and how other
components of the workout are being designed.

Triceps

3-4 total sets divided out over 1-2 total exercises.

This would typically mean one or two triceps isolation exercises (e.g. cable
push-downs, dumbbell extensions, etc.). Why not something like dips or close
grip bench press? Because at this point, enough chest and shoulder pressing
has already been done to cover that base. What's ideal now is just some
direct isolation work for the triceps rather than additional compound pressing.

Additional Notes

Since there is so much overlap between muscle groups (i.e. chest pressing
exercises also train the shoulders and triceps, shoulder pressing exercises
also train the triceps), the exact exercise selection will depend on how the
overall workout is being designed as well as the specific goals and needs of
the person.

Exercise order will usually be chest, then shoulders, then triceps... but this can
change depending on various factors (for example, if someone wanted to
https://mail.google.com/mail/u/0?ik=095d0b53f1&view=pt&search=all&permthid=thread-f%3A1645923349946439465&simpl=msg-f%3A16459233499… 2/6
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focus more on shoulders, they could start the workout with shoulders.)

Rep ranges for each exercise will also vary based on the overall design of the
workout. Typically though, I'll use 5-8 for primary compound exercises, 8-12
for secondary compound exercises, and 10-15 for isolation exercises.

The "Pull" Workout Template

Back

6-8 total sets divided out over 2-3 total exercises.

This would typically mean some type of row and some type of pull-up (or lat
pull-down). Sometimes, I'll use a row, a pull-up and another row (still only
doing 6-8 total sets), but this depends on the goals, needs and preferences of
the person and exactly how the rest of the workout is being designed.

Biceps

3-4 total sets divided out over 1-2 total exercises.

This would typically mean one or two biceps isolation exercises (e.g. dumbbell
curls, E-Z barbell curls, etc.).

Traps

If any direct upper trap work is going to be done, I'll usually make it 3 sets of
shrugs.

Rear Delts

If any direct rear delt work is going to be done, I'll usually make it 3 sets of 1
exercise (something like rear delt flyes, face-pulls, reverse pec deck, etc.).

Abs

As mentioned earlier, I like to put abs at the end of the shortest workout. And,
the "pull" workout tends to be the shortest of the three. So, this is where I
usually put abs.

https://mail.google.com/mail/u/0?ik=095d0b53f1&view=pt&search=all&permthid=thread-f%3A1645923349946439465&simpl=msg-f%3A16459233499… 3/6
9/29/2019 Gmail - The Push/Pull/Legs Workout Template

I don't really have a specific ab training template. I usually just recommend

about 10 minutes worth of 1-2 of your favorite ab exercise(s). Simple as that.

Additional Notes

Since there is so much overlap between muscle groups (i.e. back

pulling/rowing exercises also train the biceps as well as the traps/rear delts to
some degree), the exact exercise selection will depend on how the overall
workout is being designed as well as the specific goals and needs of the
person.

Exercise order will usually be back (rows vs pull-ups first is mostly dependent
on preferences), then biceps, then traps, then rear delts, then abs.

Rep ranges for each exercise will also vary based on the overall design of the
workout. Typically though, I'll use 5-8 for primary compound exercises, 8-12
for secondary compound exercises, and 10-15 for isolation exercises.

The "Legs" Workout Template

Quads

6-8 total sets divided out over 2 total exercises.

This would typically mean some type of squat followed by something like leg
presses.

Hamstrings

4-8 total sets divided out over 1-2 total exercises.

This would typically mean some type of deadlift (Romanian deadlift is my

preferred choice) potentially followed by something like leg curls.

Glutes

If any direct glute work is going to be done, I'll usually make it 3-4 sets of 1
exercise (e.g. barbell hip thrusts).

Calves

https://mail.google.com/mail/u/0?ik=095d0b53f1&view=pt&search=all&permthid=thread-f%3A1645923349946439465&simpl=msg-f%3A16459233499… 4/6
9/29/2019 Gmail - The Push/Pull/Legs Workout Template

6 total sets divided out over 2 total exercises.

This would typically mean some type of standing calf raise (for lower reps)
followed by some type of seated calf raise (for higher reps).

Additional Notes

Since there is so much overlap between muscle groups (i.e. most quad
exercises also train the glutes and hamstrings, most hamstring exercises also
train the glutes, etc.), the exact exercise selection will depend on how the
overall workout is being designed as well as the specific goals and needs of
the person.

Exercise order can vary quite a bit here depending on goals, preferences and
exercise selection.

Rep ranges for each exercise will also vary based on the overall design of the
workout. Typically though, I'll use 5-8 for primary compound exercises, 8-12
for secondary compound exercises, and 10-15 for isolation exercises.

Download My Proven Push/Pull/Legs Program

Now you've seen the template I use when designing push/pull/legs workouts. You
can use it right now to create your own push/pull/legs routine based on your own
goals, needs and personal preferences. Enjoy!

On the other hand, if you'd rather just have me design everything for you, you
should check out my own push/pull/legs workout which I call Bodybuilding 2.0.

It's included as part of my muscle building program... Superior Muscle Growth.

Feel free to check it out if you'd rather use a proven program instead of designing
your own.

P.S. By the way, Superior Muscle Growth actually includes 5 different versions of my
push/pull/legs routine, PLUS 10 other brand new workouts using a variety of
different splits to suit any schedule or personal preference. The full details are
here: Superior Muscle Growth

https://mail.google.com/mail/u/0?ik=095d0b53f1&view=pt&search=all&permthid=thread-f%3A1645923349946439465&simpl=msg-f%3A16459233499… 5/6
9/29/2019 Gmail - The Push/Pull/Legs Workout Template
See ya next time,

- Jay
AWorkoutRoutine.com
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