Free personalized workout plan

Push/Pull/Legs Athleltic Workout Split

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 3 days/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Lat Pulldown Cable Machine, Machine, Pull up bar
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

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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Workout Overview



5 sets, 8 reps, (rest 60s)
Alternatives 1. Box Squat 2. Box Jumps
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4 sets, 8 reps, (rest 60s)
Alternatives 1. Single Leg Deadlift 2. Romanian Deadlifts (RDLs)
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Pistol Squat
3 sets, 8 reps, (rest 60s)
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Sled 45 Degree Calf Press
3 sets, 8 reps, (rest 60s)
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5 sets, 8 reps, (rest 60s)
Alternatives 1. Weighted Pull ups 2. Plank Row 3. Kettlebell Renegade Row 4. Reverse Grip Bent-Over Row" Can replace any back exercise with any or all of these to help with Lats and Pull ups
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Seated Cable Row
3 sets, 8 reps, (rest 60s)
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Show Alternative Exercises
3 sets, 8 reps, (rest 60s)
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3 sets, 8 reps, (rest 60s)
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Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Date Created: 4/20/2021, UTC


Last Updated: 6/7/2021, UTC

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