New to the gym? Or just looking to switch up workout plan? Try push-pull routine instead.
Push-pull workouts are divided into two types: push exercises and pull exercises. Push exercises involve movements where you push weight away from your body, such as push-ups and squats. Pull exercises involve pulling weight towards your body, such as pull-ups and rows. This workout structure allows for balanced training, prevents overtraining, and ensures efficient workouts tailored to various fitness levels and goals.
Push-pull workouts offer several benefits, including balanced muscle development, as they ensure that both the front (anterior) and back (posterior) muscle groups are trained. It allows for efficient recovery since you work different muscle groups on different days, reducing the risk of overtraining
The push-pull routine is fantastic for beginners for several reasons. It also promotes balanced muscle development by working opposing muscle groups equally. This balance helps prevent muscular imbalances that can lead to poor posture and injuries.
The routine's simplicity makes it easy for beginners to follow and understand. Plus, it offers flexibility, so you can adjust the routine to fit your schedule, whether you prefer working out two, three, or four times a week.
Here’s a quick guide to setting up your push-pull routine.
Push Day: Focus on exercises that work your chest, shoulders, and triceps. A basic routine might include bench presses, shoulder presses, tricep dips, incline dumbbell presses, lateral raises, and tricep extensions.
Pull Day: Concentrate on exercises that work your back, biceps, and forearms. Think pull-ups, bent over rows, bicep curls, face pulls, lat pulldowns, and hammer curls.
Day 1: Push Day
On your push day, focus on exercises that involve pushing weight away from your body. Start with bench presses to work your chest muscles effectively. Follow up with shoulder presses to target your deltoids and triceps dips to strengthen your triceps. Incorporate incline dumbbell presses for upper chest development and finish with lateral raises to work on your shoulder caps. Wrap up with tricep extensions to isolate and strengthen your triceps.
Day 2: Pull Day
Pull day is all about pulling weight towards your body. Begin with pull-ups, a great exercise for overall back development. Move on to bent-over rows to target your middle back and bicep curls to focus on your biceps. Integrate face pulls to work your rear deltoids and upper back, and follow up with lat pulldowns to engage your latissimus dorsi muscles. Complete your pull day with hammer curls to vary your bicep training.
Day 3: Rest or Active Recovery
Take a day of rest or engage in light activities like walking, yoga, or stretching to help your muscles recover and repair.
Day 4: Push Day
Repeat your push day routine from Day 1 to continue strengthening your chest, shoulders, and triceps. Ensure you maintain proper form and gradually increase the weight as you progress.
Day 5: Pull Day
Go through your pull day exercises again from Day 2, focusing on maintaining control and engaging the correct muscles throughout each movement.
Day 6: Rest or Active Recovery
Give your body another day of rest or engage in light activities to support muscle recovery and prepare for the next week of workouts.
Day 7: Full Rest
Allow your body a full day of rest to recover fully from the week's workouts. Ensure you stay hydrated, eat well, and get enough sleep to support your fitness goals.
When you’re just starting, it’s essential to begin with lighter weights to learn the correct form and avoid injuries.
Focus on proper technique; it's crucial for effectiveness and safety.
Consider working with a trainer initially to ensure your form is correct.
As you progress, gradually increase the weight, aiming for small, consistent improvements.
Always listen to your body. Rest if you're feeling overly fatigued or sore to prevent injuries.
Most importantly, stay consistent. Consistency is key to seeing results, so stick to your routine and don't get discouraged if progress seems slow at first.
