If finding a way to structure and manage a strength training routine is more difficult than heavy deadlifts, consider a push/pull/leg schedule. Popular among weightlifters of all levels, this divide-and-conquer approach involves designating specific days (push days, pull days, leg days) to target different muscle groups.
Amanda Herrera, CPT, describes this type of training plan as “strategic” because it allows you to build strength and muscle mass in all areas of your body with minimal rest. “The idea is to train similar muscle groups in different parts of the day,” she explains.
“That way, you can train the muscles on the opposite side the next day without overworking or overtraining your body. With full-body training, some muscle groups may be used in more than one exercise, but you don’t realize it, so you’re actually working more than you think,” she adds. “This push, pull, and leg training method is great for anyone to avoid injury.”
Below you’ll find a description of each type of day, sample exercises, and a simple 7-day schedule to help you structure your workouts.
A push day workout is an upper body workout that targets the muscles used during pushing movements, primarily the triceps, chest and shoulder muscles. Here are some common pushing exercises that require minimal equipment (you’ll need one set of dumbbells).
1. Push-ups
- Get into a high plank position with your feet together (or slightly apart for balance), body straight from head to heels, and hands in line with (but slightly wider than) your shoulders. Engage both your glutes and core to keep your body in place.
- Keeping your elbows about 45 degrees away from your body and your head in a neutral position, lower your torso until your chest is within a few inches of the floor.
- Pause, then push your body up to the starting position.
2. Dumbbell lateral raises
- Stand tall with your feet hip-width apart, arms outstretched and dumbbells in each hand, palms facing inward.
- Keeping your elbows slightly bent, raise your arms out to your sides until they are level with your shoulders. Keep your palms facing down.
- Pause, then lower the weight back to the starting position.
3. Dumbbell Overhead Triceps Extension
- Sit on a bench or chair and hold one end of a dumbbell directly above your head with both hands. This is the starting position.
- Keeping your chest up, core engaged, and back flat, bend your elbows and lower your weight behind your head without moving your upper arms. Your elbows should be close to your ears and facing forward.
- Pause and push the weight back to the starting position.
Pull day workouts work opposing upper body muscles such as biceps, forearms, and back muscles. The sample exercises below require a set of dumbbells and a pull-up bar.
4. Dumbbell bent overrow
- Stand with your feet hip-to-shoulder width apart and hold a dumbbell in each hand at arm’s length, palms facing inward. Tighten your core, use your hip hinge to push your hips back, bend your knees slightly, and lower your torso until it’s almost parallel to the floor. Tighten your glutes to protect your lower back.
- With your palms facing each other, hang a dumbbell at arm’s length. Squeeze your shoulder blades and keep your shoulders back. This is the starting position.
- Without moving your torso, pull your elbows in to keep your back flat and squeeze your shoulder blades together as you row the weight toward your ribcage. Make sure your elbows are bent at 90 degrees so you’re rowing toward your ribs and not your armpits.
- Pause, then lower the weight back to the starting position.
5. Zottman Curl
- Stand tall and hold a dumbbell in each hand at arm’s length by your side, palms facing forward (underhand grip).
- Curl the weight toward your shoulders, keeping your elbows tucked in and locked to your sides.
- Rotate the dumbbells 180 degrees so your palms are facing down. Lower the weight to the side of your body, then flip your grip again (to underhand) and return to the starting position.
6. Pull-ups
- Grasp the pull-up bar with an overhand grip that is slightly wider than shoulder width. Hanging at arm’s length with your arms outstretched (a position known as a dead hang), with your ankles crossed behind your back.
- Without swinging or kipping (use momentum to propel you upwards), draw your chin toward the bar while engaging your lats and squeezing your shoulder blades.
- Pause and lower your body to a fully hanging position.
A day’s workout to strengthen your legs and core
Leg days are typically dedicated to strengthening your hamstrings, quadriceps, glutes, and calves, but it’s common to also incorporate core training. Below are some bodyweight core exercises and basic lifts that target multiple muscle groups in your lower body.
7. Romanian deadlift
- Stand tall, feet hip-width apart and parallel, knees slightly bent, holding dumbbells in front of your thighs, palms facing you.
- Keeping your back flat and your core engaged, keeping the dumbbells within an inch or two of your body, press your hips back and lower the dumbbells until your torso is approximately parallel to the floor.
- Pause, then reverse the movement and return to the starting position.
8. Dumbbell squats
- Stand with your feet hip-to-shoulder width apart and hold dumbbells at arm’s length by your sides, palms facing inward.
- Keeping your back flat and core engaged, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
- Pause, then push your body up to the starting position.
9. Bulgarian Split Squat
- Stand with your back to the bench and hold the dumbbells at arm’s length by your sides, palms facing inward. Place the toes of your left foot on the bench behind you.
- Keeping your torso upright, lower your body until your right thigh is parallel to the ground (make sure your left knee doesn’t touch the floor). Your front knee should trace directly above your ankle. If not, you may need to adjust your distance from the bench.
- Pause and push back to the starting position. Repeat the same number of times with both legs.
10. Plank
- Assume a push-up position. Get on all fours with your feet together (you can also move them slightly apart for stability) and keep your body straight from head to heels.
- Make sure your wrists are directly below your shoulders.
- Squeeze your butt and pull your belly button toward your spine to support your core and keep your body in place. Press and hold for the specified time.
11. Dead Bug
- Lie on your back and press your back down to close the space between your back and the floor. Bend your knees to 90 degrees and lift your feet off the floor. Make sure your knees are over your hips and your shins are parallel to the ground. Extend your arms straight up to the ceiling.
- Lower your right arm behind your head and at the same time extend your left leg long in front of you. Lift both your arms and legs off the mat.
- Return to starting position. Complete all repetitions before switching sides.
12. Double leg lift
- Lie on your back and extend your legs toward the ceiling, toes pointed and heels together. Place your hands behind your head or place your fingertips against your ears and keep your elbows wide. Engage your abdominal muscles and press your lower back into the floor. Lift your chest and lift your shoulders off the floor.
- Inhale and lower your legs in a controlled manner. Lower your legs as far as possible without lifting your hips off the floor or protruding your abdomen.
- Once you reach the end of your range of motion, exhale as you raise your leg and control it back to the starting position.
7 Day Push/Pull/Leg and Core Routine
Ready to get started? The guidelines are simple. Alternate between pushing, pulling, and leg exercises. This will give your muscles built-in rest periods, so you won’t have to rest for days on end (unless you want to). Here is an example schedule:
Monday: push training
Tuesday: pull training
Wednesday: leg and core training
Thursday: push training
Friday: pull training
Saturday: leg and core training
Sunday: rest
