Push/Pull/Legs Split Workout Routine
Day 1: Push (Chest, Shoulders, Triceps)
1. Warm-up (5-10 minutes):
- Jump rope or brisk walking/jogging.
- Dynamic stretches (arm circles, shoulder shrugs).
2. Workout:
- Push-ups (Standard or modified) - 3 sets of 8-12 reps
- Incline Push-ups (Elevated surface) - 3 sets of 10-15 reps
- Dips (using parallel bars or a chair) - 3 sets of 5-10 reps
- Pike Push-ups (for shoulders) - 3 sets of 8-12 reps
- Tricep Dips (using a bench or sturdy chair) - 3 sets of 8-12 reps
3. Cardio (20-30 minutes):
- Skipping rope, cycling, or brisk jogging.
4. Cooldown (5 minutes):
- Stretching (focus on chest, shoulders, and triceps).
Day 2: Pull (Back, Biceps)
1. Warm-up (5-10 minutes):
- Jump rope or brisk walking/jogging.
- Dynamic stretches (arm circles, shoulder shrugs).
2. Workout:
- Australian Pull-ups (Under a low bar, feet on the ground) - 3 sets of 8-12 reps
- Negative Pull-ups (Jump to the top of the pull-up position and slowly lower yourself) - 3 sets of 3-5
reps
- Chin-ups (Assisted if necessary) - 3 sets of 3-5 reps
- Inverted Rows (on a bar or low surface) - 3 sets of 8-12 reps
- Bicep Curls (Resistance bands or dumbbells) - 3 sets of 10-12 reps
3. Cardio (20-30 minutes):
- Jogging, cycling, or brisk walking.
4. Cooldown (5 minutes):
- Stretching (focus on back and biceps).
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
1. Warm-up (5-10 minutes):
- Jump rope or brisk walking/jogging.
- Dynamic leg stretches (leg swings, lunges).
2. Workout:
- Bodyweight Squats - 3 sets of 15-20 reps
- Lunges (alternating legs) - 3 sets of 10-12 reps per leg
- Glute Bridges - 3 sets of 12-15 reps
- Step-ups (use a bench or chair) - 3 sets of 10-12 reps per leg
- Calf Raises (bodyweight) - 3 sets of 15-20 reps
3. Cardio (20-30 minutes):
- Jogging, cycling, or brisk walking.
4. Cooldown (5 minutes):
- Stretching (focus on legs, hips, and lower back).
Day 4: Push (Chest, Shoulders, Triceps)
- Repeat the same workout as Day 1.
Day 5: Pull (Back, Biceps)
- Repeat the same workout as Day 2.
Day 6: Legs (Quads, Hamstrings, Glutes, Calves)
- Repeat the same workout as Day 3.
Day 7: Active Rest or Rest Day
- Light activity such as walking, swimming, or yoga to improve flexibility and promote recovery.