Push/Pull/Legs Athleltic Workout Split

Google Sheet Workout Export

By Alex Meyers

Experience Advanced (3+ years)
Time 53 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This 3 day push/pull/legs split routine includes compound lifts and multiple intensities to instigate muscle growth that facilitates athletes. Each workout starts with a compound lift for 5 sets at a higher intensity, and is followed by a final set of the same lift at a lighter intensity for as many reps as possible. This variety of volume and intensity provides a base stimulus, and together with complementary lifts will make each day optimal for maximum muscle growth.

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

5 sets8 reps60s
2.Barbell Deadlift

See Exercise Notes

4 sets8 reps60s
3.Single Leg Squat (pistol)
3 sets8 reps60s
4.Sled 45 Degree Calf Press
3 sets8 reps60s
5.Hyperextension (arms crossed)
3 sets8 reps60s

ExerciseSetsRepsRest
1.Pull-up

See Exercise Notes

5 sets8 reps60s
2.Lat Pulldown
3 sets8 reps60s
3.Seated Cable Row
3 sets8 reps60s
4.One-Arm Bent-Over Dumbbell Row
3 sets8 reps60s
5.Alternate Hammer Curl
3 sets8 reps60s
6.Face Pull
3 sets8 reps60s
7.Flutter Kicks (Reverse)
3 sets8 reps60s

ExerciseSetsRepsRest
1.Barbell Bench Press
5 sets8 reps60s
2.Arnold Press
3 sets8 reps60s
3.Dumbbell Lateral Raise
3 sets8 reps60s
4.Incline Reverse Dumbbell Flye
3 sets8 reps60s
5.Face Pull
3 sets8 reps60s
6.Cable Triceps Pressdown
3 sets8 reps60s
7.Sit Up
3 sets8 reps60s

Date Created: 4/20/2021, UTC


Last Updated: 11/2/2021, UTC





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