Push Pull Legs Training Routine

Base Phase: Strength & Hypertrophy Split (2 Push, 2 Pull, 1

Legs per Week)
Overview
This is a 5-day training program structured around a push/pull split with dedicated leg day.
Each muscle group is trained twice per week, which research shows produces superior
hypertrophy and strength gains compared to once-per-week frequency[1]. The program
emphasizes heavy compound movements (5 reps at ~80-85% 1RM) during the base phase,
with optional plyometric blocks for explosiveness[2].

Week 1 Structure
Monday – Push A (Bench Focus)
Duration: 60-75 minutes | Total Sets: 24-27

1. Bench Press – 5 sets × 5 reps @ ~80-85% 1RM

Rest 3-4 minutes between sets
2. Incline Dumbbell Press – 4 sets × 8-10 reps
Rest 2-2.5 minutes
3. Overhead Press (light) – 3 sets × 8 reps
Rest 2 minutes
4. Dumbbell Lateral Raises – 4 sets × 12 reps
Rest 60-90 seconds
5. Triceps Pushdowns – 3 sets × 10-15 reps
Rest 60 seconds
6. Dumbbell/Cable Chest Fly (optional pump) – 2-3 sets × 12 reps
Rest 60 seconds
7. Plank with Shoulder Tap – 3 sets × 30-45 seconds
Rest 45 seconds
Notes: Main lift first when fresh. Use heaviest weight on Bench Press. Stop all compound
movements 1-2 reps shy of failure to maintain form and recovery.

Tuesday – Pull A (Vertical Pull Focus)

Duration: 60-75 minutes | Total Sets: 23-25
1. Pull-Ups or Lat Pulldowns – 5 sets × 5-8 reps @ ~80% 1RM
Rest 3 minutes
2. Bent Over Rows – 4 sets × 6-8 reps
Rest 2.5-3 minutes
3. Seated Rows (moderate weight) – 3 sets × 8-12 reps
 Rest 2 minutes
4. Face Pulls – 3 sets × 10-15 reps
Rest 60-90 seconds
5. Barbell or Dumbbell Bicep Curls – 3 sets × 10-12 reps
Rest 90 seconds
6. Russian Twists – 3 sets × 16-24 total reps
Rest 60 seconds
Notes: Pull-ups build more strength and muscle than lat pulldowns; if you can only do 3-5
pull-ups, do sets of 3-5 and rest fully between sets, then finish with lighter lat pulldown work
to chase volume.

Thursday – Legs (Squat + Hinge)

Duration: 70-85 minutes | Total Sets: 26-29
1. Squat – 5 sets × 5 reps @ ~80-85% 1RM
Rest 4 minutes
2. Romanian Deadlift – 4 sets × 6-8 reps
Rest 2.5-3 minutes
3. Leg Press – 3 sets × 10-12 reps
Rest 2-2.5 minutes
4. Leg Curls – 3 sets × 10-12 reps
Rest 90-120 seconds
5. Calf Raises (seated or standing) – 4 sets × 12-20 reps
Rest 60 seconds
6. Hanging Leg Raises or Ab Wheel Rollouts – 3 sets × 8-12 reps
Rest 60-90 seconds
7. Box Jumps (Plyo blocks only) – 5 sets × 3 reps
Full rest between sets (2-3 minutes)

Notes: Squat is the main strength driver. RDL builds posterior chain. Plyos (box jumps) only
used during designated plyo training blocks; otherwise, skip this exercise and add extra leg
curl volume or lighter quad work.

Friday – Push B (Shoulder/Triceps Focus)

Duration: 65-80 minutes | Total Sets: 25-28
1. Overhead Press – 5 sets × 5 reps @ ~80-85% 1RM
Rest 3-4 minutes
2. Dips (weighted if possible) – 4 sets × 6-10 reps
Rest 2.5-3 minutes
3. Incline Dumbbell Press (lighter than Monday) – 3 sets × 10 reps
Rest 2 minutes
4. Lateral Raises – 4 sets × 12-15 reps
Rest 60-90 seconds
5. Cable Woodchoppers – 3 sets × 10-15 reps/side
Rest 60 seconds
6. Triceps Pushdowns or Skull Crushers – 3 sets × 10-15 reps
Rest 60 seconds
 7. Clap Push-Ups (Plyo blocks only) – 4 sets × 3-5 reps
Rest 2-3 minutes
Notes: Different main lift (OHP instead of Bench) trains the shoulder and upper chest from
a new angle. Dips provide excellent chest and triceps stimulus. Clap push-ups only during
plyo blocks.

Saturday – Pull B (Deadlift + Row Focus)

Duration: 65-80 minutes | Total Sets: 25-27
1. Deadlift – 5 sets × 3-5 reps @ ~80-85% 1RM
Rest 4-5 minutes
2. Seated Rows – 4 sets × 8-12 reps
Rest 2-2.5 minutes
3. Renegade Rows – 3 sets × 6-10 reps/side
Rest 2 minutes
4. Face Pulls – 3 sets × 10-15 reps
Rest 60-90 seconds
5. Barbell or Dumbbell Bicep Curls – 3 sets × 10-12 reps
Rest 90 seconds
6. Broad Jumps (Plyo blocks only) – 5 sets × 3 reps
Full rest between sets (2-3 minutes)

Notes: Deadlift is a maximal strength builder. Lower reps (3-5) on deadlift compared to
squat helps reduce fatigue. Broad jumps only during plyo blocks.

Weekly Schedule Summary

 Duratio Rest
Day Focus Main Lift
n Day?
Push A 60-75
Monday Bench Press 5×5 No
(Bench) min
Pull A Pull-Ups/Lat 60-75
Tuesday No
(Vertical) 5×5-8 min
Wednesd
– – – Yes
ay
70-85
Thursday Legs Squat 5×5 No
min
Overhead Press 65-80
Friday Push B (OHP) No
5×5 min
Pull B 65-80
Saturday Deadlift 5×3-5 No
(Deadlift) min
Sunday – – – Yes

Progression Guidelines (Week to Week)

Main Lifts (Bench, OHP, Squat, Deadlift)
If all sets hit cleanly with 1-2 reps in reserve → Add 2.5 kg (5 lbs) next week
If struggling on final set → Keep weight, aim to add 1 rep on the last set next week
If failing early → Drop 5% and rebuild; focus on form

Accessories (8-12 rep range)

When you hit top of rep range for all sets (e.g., all sets reach 12 reps) → Add 2.5-5 kg
next week
If you're below rep range → Keep weight, chase reps this week

Example Progression
Week 1: Bench Press 100 kg × 5 × 5 (all clean)
Week 2: Bench Press 102.5 kg × 5 × 5 (target: same 5 reps)
Week 3: Bench Press 105 kg × 5 × 5 (if Week 2 was solid)
Training Block Structure (4-Week Cycles)
Weeks 1-2: Base Strength Phase
Heavy main lifts (5 reps, ~80-85% 1RM)
Skip all plyo exercises (box jumps, clap push-ups, broad jumps, tuck jumps)
Focus: build strength base and movement quality
Progression: small jumps on main lifts as above

Week 3: Explosive/Plyo Block

Main lift modifications: 6-8 sets × 2-3 reps at ~30-60% 1RM, moved FAST
Add the plyo exercise at the end of each session (4-6 sets × 3-5 reps, full rest
between)
Focus: teach the body to move explosively while accumulating some volume
Example: Bench Press → 8 × 3 @ 60 kg (moved explosively), then Clap Push-Ups 5 × 3

Week 4: Volume/Deload Week

Drop to ~70% 1RM main lifts, but add a set or two
Reduce accessories to 2-3 exercises per session
Light/moderate effort only (RPE 6-7 out of 10)
Use this week to recover and prepare for next cycle
Optional: perform 1-2 short conditioning sessions (light walk, easy bike, light jog)

Repeat or Increase
After 4 weeks, start Weeks 1-2 again with heavier target weights (based on what you hit in
Week 4).

Key Training Principles

1. Warm-Up (Before Every Session)
5-10 minutes light cardio (treadmill, bike, rowing machine)
Arm circles, leg swings, bodyweight activation
2-3 warm-up sets of the main lift, building toward your working weight

2. Rest Periods (Crucial for Recovery)

Main lifts (5 reps, heavy): 3-5 minutes between sets
Secondary compounds (8-12 reps): 2-3 minutes
Accessories (10-15 reps): 60-90 seconds
Core/stability: 45-60 seconds

3. Intensity and RPE (Rate of Perceived Exertion)

Main lifts: Stop 1-2 reps short of failure (RPE 8-9/10)
Accessories: 1-3 reps short of failure (RPE 7-8/10)
Avoid grinding reps; quality movement is paramount
4. Form Over Ego
Never sacrifice form to move heavier weight
A slower rep with perfect form > a sloppy rep with more weight
If form breaks down, that set is done; rest and try again

5. Tracking and Logging

Write down every workout: exercises, weights, reps, how you felt
Track whether you hit your rep targets
Use this data to guide progression (add weight? chase reps? deload?)

Recovery and Nutrition Basics

Sleep
Aim for 7-9 hours per night
Strength and muscle growth happen during sleep

Protein Intake
Target 1.6-2.2 g/kg bodyweight per day[3]
Spread across 3-4 meals
Helps muscle repair and adaptation

Carbohydrates and Fats

Carbs fuel your training; consume 4-7 g/kg around training days
Include healthy fats (avocado, olive oil, nuts) for hormone health
Eat in a slight caloric surplus if building muscle is the goal

Hydration
Drink plenty of water throughout the day
Especially during and after training

Mobility/Stretching (Post-Workout)
10-15 minutes gentle stretching or mobility work after sessions
Focus on areas that feel tight (chest, shoulders, hips, hamstrings)

Injury Prevention
Always warm up before heavy lifting
Respect the deload week (Week 4); it prevents burnout and overuse injuries
Listen to your body: if a joint hurts (not just muscle fatigue), reduce weight or skip
that exercise that day
Don't ego lift: the best program is one you can execute with flawless form
Vary rep ranges: switching between 5 reps one week and 8-10 reps another week
keeps joints healthier
Optional: Early Morning Training on Commute Days
Given you commute via public transport in Perth, here are a few options:
1. Gym near work: Train before or after your shift if a gym is close to Marmalade Café
or nearby
2. Home/minimal equipment: Bodyweight sessions on rest days (pull-ups on a bar,
push-ups, dips, squats)
3. Adjust schedule: If Thursday is truly a rest day, consider moving one Push/Pull day
to evening or another time slot

References
[1] Schoenfeld, B. J. (2016). Dose-response relationships between resistance training volume
and muscular adaptations in non-periodized and periodized designs. Sports Medicine,
46(11), 1597-1617.

[2] Israetel, M. A., & Heather, E. (2019). Scientific Principles of Strength Training. Renaissance
Periodization.
[3] Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of
the effect of protein supplementation on resistance training-induced gains in muscle mass
and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.