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Comprehensive Workout Plan: Push/Pull/Legs

The document presents a training plan divided into 4 days. Day 1 and 3 focus on pushing exercises for the torso and legs respectively, while day 2 and 4 are pulling days for those areas. Each day details the main and accessory exercises to be performed along with the recommended sets and repetitions. Additionally, a detailed list with examples of possible variations for each exercise is provided.

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7 views3 pages

Comprehensive Workout Plan: Push/Pull/Legs

The document presents a training plan divided into 4 days. Day 1 and 3 focus on pushing exercises for the torso and legs respectively, while day 2 and 4 are pulling days for those areas. Each day details the main and accessory exercises to be performed along with the recommended sets and repetitions. Additionally, a detailed list with examples of possible variations for each exercise is provided.

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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DAY 1 PUSH TORSO DAY 2 BACK PULL

EXERCISE SERIES REPETITIONS EXERCISE SERIES REPETITIONS


PRESS VERTICAL 3-5 4-6 VERTICAL PULL 3-5 4-6
PRESS HORIZONTAL 3-4 6-8 HORIZONTAL PULL 3-4 6-8
SQUAT VARIANT 2-4 8-10 Knee Flexion Exercise 2-4 8-10
UNILATERAL LEG EXERCISE 2-3 10-12 HIP EXTENSION EXERCISE 2-3 10-12
EJERCICIO ACCESORIO TORSO 1 2 12-15 ADDITIONAL EXERCISE TORSO 1 2 12-15
ACCESSORY LEG EXERCISE 2 12-15 ACCESSORY LEG EXERCISE 2 12-15
ACCESSORY EXERCISE TORSO 2 2 12-15 ACCESSORY EXERCISE TORSO 2 2 12-15

DAY 3 LEG PUSH DAY 3 LEG PULL


EXERCISE SERIES REPEATS EXERCISE SERIES REPEATS
SQUAT VARIATION 3-5 4-6 DEAD WEIGHT VARIANT 3-5 4-6
PRESS VARIANT QUADRICPS 3-4 6-8 KNEE FLEXION EXERCISE 3-4 6-8
PRESS HORIZONTAL 2-4 8-10 PULL TO CHOICE (SEE A HORIZ) 2-4 8-10
PRESS VERTICAL 2-3 10-12 VARIANT FACE PULL 2-3 10-12
ACCESSORY EXERCISE LEG 1 2 12-15 ACCESSORY EXERCISE LEG 1 2 12-15
ACCESSORY EXERCISE TORSO 2 12-15 ACCESSORY TORSO EXERCISE 2 12-15
ACCESSORY EXERCISE LEG 2 2 12-15 ACCESSORY EXERCISE LEG 2 2 12-15
PRESS VERTICAL PRESS HORIZONTAL
SQUAT VARIANT
raised military press Flat bench press High bar back squat
Sitting military press Inclined press Low bar back squat
The previous ones with a bar Declined press
Front squat
The previous ones with dumbbells Any of the above with Zercher Squat
The previous ones with landmine dumbbell
Squat in Multipower
Military press on machine Floor press, etc...

UNILATERAL EXERCISE VERTICAL PULL HORIZONTAL PULL EXERCISES


Lunges (in movement, in Pull-ups/Pronated grips Barbell Row
the site, inverses, etc...) Neutral Pull-ups/Chin-ups Dumbbell row
Pull-ups/Supine Pull-ups Remo Gironda
Bulgarian squats
Pull-ups with a wide grip Pointed oar
Pistol squats Close grip pull-ups Rowing on a machine with support
Unilateral quadriceps press Pull-ups with a narrow grip.
Remo T
Chin removal

KNEE FLEXION EXERCISES HIP EXTENSION EXERCISES PRESS QUADRICEPS VARIANT


Seated leg curl Hip Thrust Quadriceps press, varying
Stretched femoral curl Glute Bridge amplitudes and heights of position
Nordic curl PullThrough in cable on feet.
Hack squat
Squat in multipower with
forward legs.
DEAD WEIGHT VARIANT VARIANT FACE PULL
Conventional Deadlift Face pull with cable
Dead Weight with deficit Dumbbell face pull
Sumo Deadlift Face pull with resistance bands
Romanian Deadlift Neck Pull
Good Morning High drum
Deadlift with straight legs

ACCESSORY EXERCISES
Pulleys openings, variable heights
Pectoral press on machine
Tricep extensions of choice (prioritizing overhead)
Lateral raises (can be done on any torso day, whether push or pull)
Bicep curl of choice (bar, dumbbell, cable, hammer, pronated,... )
Trapezius contractions
Pullover on the pulley
Lateral raises (can be done on any torso day, whether push or pull)
Any row or pull with controlled cadence focusing on contraction
Quadriceps extensions (be very careful with these)
Lunges
Quadriceps press
Plyometric work
Calf raises (sitting or standing)
Unilateral femoral curl
Adductions and abductions

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