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Push/Pull/Leg Training Method

Anytime there is an opportunity to push and “preach” simplicity in fitness, it should always be taken! There are few methods of training that are proven to be effective in their promise and are also simple in approach. Now, do not confuse “simple” with “easy”, those are two different words.


Push/Pull/Legs training method is simple in lay out and approach, but so NOT easy in performing. The intensity involved in this style of training is immense. The variety of movements are limited, the volume though per movement is moderate to high and the weights are also moderate to heavy. You can easily get through a workout in 45 minutes but leave feeling like you lifted for hours.


Push/Pull/Legs is as it sounds. One day you do all “push” movements, the next you do all “pull” movements, then you follow that with a leg day. Three days of intense training. You can then take a day off and start over again or take 2 days off and start over. This method has been used by many professional bodybuilders, especially in the 70s and 80s when they were training in the off season, looking to add size.


The following is a sample push/pull/leg routine you can follow yourself:


Day 1/ Pull


  • Deadlifts 4 sets of 6-8 reps
  • Underhand Lat Pull Downs 3 sets of 8-10 reps
  • Overhand Lat Pull Downs 3 sets of 8-10 reps
  • Bent Over DB Rows 3 sets of 12-15 (each side)
  • Standing Straight Bar Curls 3 sets of 12-15
  • Seated DB Curls 3 sets of 12-15 (each side)
  • Low Back extensions (weighted or non) 3 sets of 10 reps


Day 2/Push


  • Shoulder Press Machine 4 sets of 10-12 reps
  • Bench Press (Decline) 4 sets of 10-12 reps
  • Inverted Push Ups on Bench 2 sets of 12 reps
  • Cable or Machine Flies 3 sets of 15 reps
  • Dip Machine or Power Tower 3 sets of 10 reps
  • Dumbbell Military Presses 3 sets of 6-8
  • Straight Bar Pressdown 3 sets of 12-15


Day 3/Legs

  • Front Squats 6 sets of 10
  • Stiff Legged Deadlifts 5 sets of 10
  • Back Squats 4 sets of 10
  • Lunges (weighted or non) 3 sets of 10-12
  • Leg Presses 3 sets of 8-10
  • Calves Seated and Standing (2 different movements for standing) 4-5 sets of 12-15 reps each

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