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Push/Pull/Legs Athleltic Workout Split

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 3 days/week
Good for
Athletic Performance, Bodybuilding, Build Muscle, Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Machine, Pull up bar, Squat Rack, Tricep Rope Attachment
Statistics
Average Cardio 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



Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 8 reps, (rest 60s)
Alternatives 1. Box Squat 2. Box Jumps
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
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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Hyperextension (arms crossed) demonstrationPlay Hyperextension (arms crossed) demonstration
3 sets, 8 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
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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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 reps, (rest 60s)
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 8 reps, (rest 60s)
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3 sets, 8 reps, (rest 60s)
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Face Pull demonstrationPlay Face Pull demonstration
3 sets, 8 reps, (rest 60s)
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Flutter Kicks (Reverse) demonstrationPlay Flutter Kicks (Reverse) demonstration
3 sets, 8 reps, (rest 60s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 8 reps, (rest 60s)
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Arnold Press demonstrationPlay Arnold Press demonstration
3 sets, 8 reps, (rest 60s)
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 8 reps, (rest 60s)
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Incline Reverse Dumbbell Flye demonstrationPlay Incline Reverse Dumbbell Flye demonstration
3 sets, 8 reps, (rest 60s)
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Face Pull demonstrationPlay Face Pull demonstration
3 sets, 8 reps, (rest 60s)
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 8 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/19/2021, EDT


Last Updated: 6/7/2021, EDT

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