Push Pull Workout Routine: Complete Guide to Building Muscle and Strength

The push pull workout routine has become one of the most effective training methods for building muscle, increasing strength, and creating a balanced physique. This comprehensive approach to resistance training divides exercises based on the fundamental movement patterns your muscles perform, making it easier to optimize recovery while maximizing gains.

Whether you’re new to strength training or an experienced lifter looking to restructure your program, understanding how to properly implement push and pull workouts can transform your results. This guide will walk you through everything you need to know about this powerful training split.

What Are Push Pull Workouts?

A push pull workout routine is a training methodology that organizes exercises according to the type of movement pattern involved. Rather than training individual muscle groups in isolation, this approach groups muscles based on their primary function.

The fundamental concept is straightforward: push exercises involve movements where you push weight away from your body, while pull exercises require you to pull weight toward your body. This natural division allows you to train synergistic muscle groups together, which enhances workout efficiency and promotes better recovery.

Push Day Muscles

Push workouts primarily target the anterior (front) muscles of the upper body. The main push day muscles include:

• Chest (Pectorals): The primary pushing muscles responsible for horizontal pressing movements
• Shoulders (Deltoids): Particularly the anterior and medial deltoids, which assist in overhead and horizontal pressing
• Triceps: Located on the back of the upper arm, these muscles extend the elbow during all pushing movements

These muscle groups work together synergistically during compound pushing movements, making it logical to train them in the same session.

Pull Day Muscles

Pull workouts focus on the posterior (back) muscles of the upper body. The primary pull day muscles include:

• Back muscles: Including the latissimus dorsi, rhomboids, trapezius, and erector spinae
• Biceps: The muscles on the front of the upper arm that flex the elbow during pulling movements
• Forearms: These muscles work to maintain grip strength throughout pulling exercises
• Posterior deltoids: The rear shoulder muscles that assist in rowing movements

Benefits of Push and Pull Workouts

The push pull training split offers numerous advantages that make it superior to many other workout structures, particularly for those focused on building muscle and strength.

Optimized Recovery Time

One of the most significant benefits of the push pull workout routine is the built-in recovery time. When you train chest on Monday using a traditional body part split, you might train shoulders on Tuesday and triceps on Wednesday. The problem is that your shoulders and triceps were already working during your chest workout, meaning they get insufficient recovery time.

With push pull training, all pushing muscles are trained together, then given adequate rest (typically 48-72 hours) before being trained again. This respects the muscle recovery process and reduces the risk of overtraining.

Increased Training Frequency

Because muscle groups recover together, you can train each muscle group more frequently throughout the week. Research suggests that training muscle groups twice per week may be optimal for muscle growth compared to once-weekly training. The push pull split makes this increased frequency manageable and sustainable.

Balanced Muscle Development

By pairing opposing muscle groups and ensuring equal attention to pushing and pulling movements, this training style promotes balanced muscular development. This balance is crucial not only for aesthetics but also for joint health and injury prevention.

Time Efficiency

Push and pull workouts allow you to perform more total volume for each muscle group in a single session since you’re training synergistic muscles together. This makes your gym time more efficient and productive.

Suitable for All Experience Levels

The push pull workout routine can be modified to suit beginners, intermediate, and advanced lifters by adjusting training frequency, volume, and exercise selection. This versatility makes it a sustainable long-term training approach.

How to Structure Your Push Pull Workout Routine

The way you structure your push pull workout routine will depend largely on your training experience, recovery capacity, and schedule. Here are the most common and effective structures.

3-Day Push Pull Legs Split

This is ideal for beginners and intermediate lifters, or those with limited time:

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps, Forearms)
• Day 3: Legs (Quadriceps, Hamstrings, Glutes, Calves)
• Day 4: Rest
• Repeat cycle

This structure allows each muscle group to be trained once every 4-5 days, which is sufficient for most people to see significant progress.

6-Day Push Pull Legs Split

This advanced structure trains each muscle group twice per week:

• Day 1: Push
• Day 2: Pull
• Day 3: Legs
• Day 4: Push
• Day 5: Pull
• Day 6: Legs
• Day 7: Rest

This higher frequency approach is best suited for advanced lifters with at least 2-3 years of consistent training experience and excellent recovery capacity.

4-Day Upper/Lower with Push Pull

For those who prefer a four-day split:

• Day 1: Push Focus Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Pull Focus Upper Body
• Day 5: Lower Body
• Days 6-7: Rest

Essential Push Day Exercises

A well-designed push workout should include exercises that target all the push day muscles from multiple angles and movement patterns.

Chest Exercises

Barbell Bench Press: The cornerstone of chest development. Lie on a flat bench, lower the barbell to your mid-chest, and press it back up. This compound movement builds overall chest mass and pressing strength.

Incline Dumbbell Press: Set a bench to 30-45 degrees. Press dumbbells from chest level to full arm extension. This variation emphasizes the upper chest, which is often underdeveloped.

Cable Chest Flyes: Using cable machines, perform flye movements from various angles (high to low, low to high, and mid-level). These isolation exercises help develop chest shape and definition.

Dips: Using parallel bars, lower your body by bending your elbows, then press back up. Lean forward slightly to emphasize chest involvement. This bodyweight exercise is excellent for overall chest and tricep development.

Shoulder Exercises

Overhead Press: Either with a barbell or dumbbells, press weight from shoulder height to full overhead extension. This fundamental movement builds shoulder mass and pressing strength.

Lateral Raises: Hold dumbbells at your sides and raise them to shoulder height with slightly bent elbows. This isolation movement targets the middle deltoids, creating shoulder width.

Front Raises: Raise dumbbells or a barbell from thigh level to shoulder height in front of your body. This exercise emphasizes the anterior deltoids.

Triceps Exercises

Close-Grip Bench Press: Similar to the standard bench press but with hands positioned closer together. This variation shifts emphasis to the triceps while still involving the chest and shoulders.

Triceps Pushdowns: Using a cable machine with a rope or bar attachment, extend your elbows from a bent position to full extension. Keep your upper arms stationary throughout the movement.

Overhead Triceps Extension: With dumbbells or cables, perform triceps extensions with your arms overhead. This position emphasizes the long head of the triceps.

Essential Pull Day Exercises

Pull workouts should include both vertical pulling (like pull-ups) and horizontal pulling (like rows) to fully develop the back muscles.

Back Exercises

Pull-Ups/Chin-Ups: Hang from a bar and pull your body up until your chin clears the bar. This fundamental vertical pulling movement builds back width and bicep strength. Use assisted variations or resistance bands if needed.

Lat Pulldowns: Sit at a pulldown machine and pull a bar down to your upper chest. This is an excellent alternative to pull-ups and allows for easier weight adjustments.

Barbell Rows: Hinge at the hips with a slight knee bend, then row a barbell to your lower chest or upper abdomen. This horizontal pulling movement builds back thickness.

Dumbbell Rows: Support yourself on a bench with one hand and row a dumbbell with the other. This unilateral exercise helps correct muscle imbalances and allows for a greater range of motion.

Cable Rows: Sit at a cable row station and pull a handle to your torso. Experiment with different attachments and hand positions to target various areas of the back.

Face Pulls: Using a rope attachment on a cable machine set at face height, pull the rope toward your face while separating the ends. This exercise targets the rear deltoids and upper back, promoting shoulder health.

Biceps Exercises

Barbell Curls: Stand holding a barbell with an underhand grip and curl it from thigh level to shoulder height. This classic exercise builds overall bicep mass.

Dumbbell Hammer Curls: Curl dumbbells with a neutral grip (palms facing each other). This variation targets the brachialis and brachioradialis in addition to the biceps.

Cable Curls: Perform curls using a cable machine for constant tension throughout the range of motion.

Forearm and Grip Work

Farmer’s Walks: Hold heavy dumbbells or kettlebells at your sides and walk for distance or time. This functional exercise builds grip strength and forearm endurance.

Wrist Curls: Rest your forearms on a bench with wrists extended over the edge. Curl weight up by flexing your wrists. Perform both palms-up and palms-down variations.

Leg and Core Training in Push Pull Routines

While the focus is often on push and pull workouts for the upper body, leg training is equally important for balanced development and overall strength.

Essential Leg Exercises

Squats: The king of leg exercises. Whether performed with a barbell (back squat or front squat), squats build overall leg mass and strength while developing core stability.

Romanian Deadlifts: Hinge at the hips while maintaining a slight knee bend and lower a barbell down your legs. This exercise targets the hamstrings, glutes, and lower back.

Leg Press: Using a leg press machine, press weight away by extending your hips and knees. This exercise allows for heavy loading with reduced lower back stress.

Lunges: Step forward into a lunge position and return to standing. This unilateral exercise builds leg strength while improving balance and addressing muscle imbalances.

Leg Curls: Using a leg curl machine, flex your knees to bring your heels toward your glutes. This isolation exercise targets the hamstrings.

Calf Raises: Stand on an elevated surface with heels hanging off, then raise and lower your heels through a full range of motion. Train calves with both straight and bent knees to target all calf muscles.

Core Exercises

Planks: Hold a push-up position or forearm plank position for time. This isometric exercise builds core stability and endurance.

Hanging Leg Raises: Hang from a pull-up bar and raise your legs toward your chest. This advanced exercise strengthens the entire core, particularly the lower abdominals.

Cable Woodchops: Using a cable machine, perform rotational movements that train core stability and rotational strength.

Ab Wheel Rollouts: From a kneeling position, roll an ab wheel forward while maintaining a neutral spine, then return to start. This challenging exercise builds anti-extension core strength.

Sets, Reps, and Progression

Understanding how to properly structure your sets, repetitions, and progression is crucial for continued results with your push pull workout routine.

Set and Rep Schemes

For muscle growth (hypertrophy), most exercises should be performed for:

• Compound exercises: 3-5 sets of 6-10 repetitions
• Isolation exercises: 3-4 sets of 10-15 repetitions
• Rest periods: 2-3 minutes for compound movements, 60-90 seconds for isolation exercises

For strength focus, adjust to lower reps (3-6) with heavier weights and longer rest periods (3-5 minutes).

Progressive Overload

To continue making progress, you must gradually increase the demands on your muscles. Methods include:

• Increasing weight while maintaining rep targets
• Increasing reps with the same weight
• Adding sets to your exercises
• Decreasing rest times between sets
• Improving exercise form and mind-muscle connection
• Increasing training frequency

Track your workouts in a training log to ensure you’re progressing over time. Aim to add weight or reps to at least one exercise each workout.

Sample Push Pull Workout Routine

Here’s a complete 6-day push pull legs routine suitable for intermediate to advanced lifters.

Day 1: Push (Chest and Triceps Focus)

• Barbell Bench Press: 4 sets x 6-8 reps
• Incline Dumbbell Press: 3 sets x 8-10 reps
• Overhead Dumbbell Press: 3 sets x 8-10 reps
• Cable Flyes: 3 sets x 12-15 reps
• Lateral Raises: 3 sets x 12-15 reps
• Triceps Pushdowns: 3 sets x 10-12 reps
• Overhead Triceps Extension: 3 sets x 12-15 reps

Day 2: Pull (Back and Biceps Focus)

• Pull-Ups: 4 sets x 6-10 reps
• Barbell Rows: 4 sets x 6-8 reps
• Lat Pulldowns: 3 sets x 10-12 reps
• Cable Rows: 3 sets x 10-12 reps
• Face Pulls: 3 sets x 15-20 reps
• Barbell Curls: 3 sets x 8-10 reps
• Hammer Curls: 3 sets x 10-12 reps

Day 3: Legs and Core

• Barbell Back Squats: 4 sets x 6-8 reps
• Romanian Deadlifts: 3 sets x 8-10 reps
• Leg Press: 3 sets x 10-12 reps
• Leg Curls: 3 sets x 12-15 reps
• Calf Raises: 4 sets x 12-15 reps
• Hanging Leg Raises: 3 sets x 10-15 reps
• Planks: 3 sets x 45-60 seconds

Day 4: Push (Shoulder and Chest Focus)

• Overhead Press: 4 sets x 6-8 reps
• Incline Barbell Press: 3 sets x 8-10 reps
• Dumbbell Bench Press: 3 sets x 10-12 reps
• Lateral Raises: 4 sets x 12-15 reps
• Front Raises: 3 sets x 12-15 reps
• Close-Grip Bench Press: 3 sets x 8-10 reps
• Triceps Dips: 3 sets x 10-12 reps

Day 5: Pull (Width and Biceps Focus)

• Weighted Pull-Ups: 4 sets x 6-8 reps
• Dumbbell Rows: 4 sets x 8-10 reps
• Wide-Grip Lat Pulldowns: 3 sets x 10-12 reps
• T-Bar Rows: 3 sets x 10-12 reps
• Rear Delt Flyes: 3 sets x 15-20 reps
• Incline Dumbbell Curls: 3 sets x 10-12 reps
• Cable Curls: 3 sets x 12-15 reps

Day 6: Legs and Core

• Front Squats: 4 sets x 6-8 reps
• Walking Lunges: 3 sets x 12 reps per leg
• Leg Extensions: 3 sets x 12-15 reps
• Lying Leg Curls: 3 sets x 12-15 reps
• Seated Calf Raises: 4 sets x 15-20 reps
• Ab Wheel Rollouts: 3 sets x 10-12 reps
• Cable Woodchops: 3 sets x 12-15 reps per side

Day 7: Rest and Recovery

Common Mistakes to Avoid

Even with an effective push pull workout routine, certain mistakes can hinder your progress or increase injury risk.

Neglecting Pull Exercises

Many people naturally gravitate toward push exercises because they can see the muscles working (chest, shoulders). However, neglecting pull exercises creates muscle imbalances that can lead to poor posture and shoulder injuries. Ensure you’re performing at least as much pulling volume as pushing volume.

Insufficient Leg Training

Don’t skip leg day! Lower body training is crucial for balanced development, hormonal response, and overall strength. The legs contain the largest muscle groups in your body, and training them provides numerous benefits beyond just leg development.

Poor Exercise Selection

While it’s important to include variety, your push and pull workouts should be built around compound movements that allow progressive overload. Prioritize exercises like presses, rows, pull-ups, and squats over isolation exercises.

Training to Failure Too Often

While occasionally training to muscle failure can be beneficial, doing so too frequently can compromise recovery and increase injury risk. Most sets should end with 1-3 reps remaining in reserve.

Ignoring Recovery

More training isn’t always better. Your muscles grow during recovery, not during workouts. Ensure you’re getting adequate rest between sessions, quality sleep, and proper nutrition.

Nutrition for Push Pull Training

Your training is only as good as your nutrition. To maximize results from your push pull workout routine, pay attention to these nutritional factors.

Protein Intake

Protein provides the amino acids necessary for muscle repair and growth. Aim for approximately 0.7-1.0 gram of protein per pound of body weight daily. Distribute this across 3-5 meals for optimal muscle protein synthesis.

Quality protein sources include:

• Lean meats (chicken, turkey, lean beef)
• Fish and seafood
• Eggs and egg whites
• Greek yogurt and cottage cheese
• Plant-based options like legumes, tofu, and tempeh
• Protein supplements when whole food isn’t convenient

Carbohydrates for Energy

Carbohydrates fuel intense training sessions and replenish muscle glycogen. The amount you need depends on your training volume, goals, and body composition.

Focus on nutrient-dense carbohydrate sources:

• Whole grains (oats, brown rice, quinoa)
• Starchy vegetables (potatoes, sweet potatoes)
• Fruits (especially around training)
• Legumes

Healthy Fats

Don’t neglect dietary fat, which is essential for hormone production and overall health. Include sources like:

• Nuts and nut butters
• Avocados
• Olive oil and other healthy oils
• Fatty fish (salmon, mackerel)
• Seeds (chia, flax, hemp)

Hydration

Proper hydration supports performance, recovery, and overall health. Aim for at least half your body weight in ounces of water daily, more if you’re training intensely or in hot conditions.

Meal Timing Considerations

While overall daily nutrition is most important, strategic meal timing can optimize your results:

• Consume a meal containing protein and carbohydrates 2-3 hours before training
• Have a post-workout meal within 2-3 hours after training
• Don’t train on an empty stomach if it affects your performance
• Consider a protein-rich snack before bed to support overnight recovery

Recovery and Rest Days

Recovery is when adaptation and muscle growth occur, making it just as important as the training itself.

Sleep Quality and Duration

Aim for 7-9 hours of quality sleep per night. During sleep, your body produces growth hormone and performs most muscle repair. Poor sleep can compromise your results and increase injury risk.

Tips for better sleep:

• Maintain a consistent sleep schedule
• Create a cool, dark sleeping environment
• Limit screen time before bed
• Avoid caffeine in the afternoon and evening
• Consider magnesium supplementation if you have difficulty sleeping

Active Recovery

On rest days, light activity can promote blood flow and recovery without interfering with adaptation. Consider:

• Walking or light cardio
• Yoga or stretching
• Swimming
• Foam rolling and mobility work

Managing Muscle Soreness

Some muscle soreness (DOMS – Delayed Onset Muscle Soreness) is normal, especially when starting a new program. However, excessive soreness that interferes with subsequent workouts indicates you may need to:

• Reduce training volume temporarily
• Improve your post-workout nutrition
• Ensure adequate sleep
• Incorporate more warm-up and cool-down work

Adjusting Your Push Pull Workout for Your Goals

The push pull framework is versatile and can be modified to align with different training goals.

For Maximum Muscle Growth

• Train each muscle group twice per week using a 6-day split
• Use moderate weights for 8-12 reps on most exercises
• Include both compound and isolation exercises
• Maintain shorter rest periods (60-90 seconds for isolation, 2-3 minutes for compounds)
• Eat in a slight caloric surplus with adequate protein

For Strength Development

• Focus on lower rep ranges (3-6 reps) with heavier weights
• Emphasize major compound movements
• Take longer rest periods (3-5 minutes between sets)
• Reduce overall volume to prevent excessive fatigue
• Consider a 4-day split to allow more recovery

For Fat Loss

• Maintain the push pull structure to preserve muscle mass
• Consider adding metabolic conditioning or cardio on off days
• Keep rep ranges moderate (8-12 reps)
• Reduce rest periods slightly to increase caloric expenditure
• Maintain a caloric deficit while keeping protein high

When to Seek Professional Guidance

While this guide provides comprehensive information about push and pull workouts, certain situations warrant professional assistance.

Consider working with a qualified personal trainer or strength coach if you:

• Are new to resistance training and unsure about proper exercise form
• Have a history of injuries that require exercise modifications
• Have reached a plateau and need help with program design
• Want personalized feedback on your technique
• Need accountability and motivation

Additionally, if you experience persistent joint pain or sharp pain during any exercise, consult with a healthcare professional before continuing your training program.

Frequently Asked Questions About Push Pull Workouts

Can beginners use push pull workouts?

Absolutely. Beginners can benefit greatly from push pull training by starting with a 3-day split and using lighter weights to learn proper form. The key is to start conservatively and gradually increase training volume and frequency as you gain experience.

How long should a push or pull workout last?

Most push or pull workouts should last 45-75 minutes, including warm-up and cool-down. If your workouts regularly exceed 90 minutes, you may be including too many exercises or taking excessively long rest periods.

Should I do cardio with push pull training?

Yes, cardiovascular exercise can complement your push pull routine. Consider performing low-intensity steady-state cardio on rest days or high-intensity interval training after your workouts, depending on your goals and recovery capacity.

Can I build muscle with just push pull workouts?

Yes, the push pull training structure is highly effective for building muscle when combined with proper nutrition, progressive overload, and adequate recovery. Many successful bodybuilders and athletes use variations of this training split.

What if I can’t train 6 days per week?

The push pull system is flexible. You can effectively train 3-4 days per week using a push/pull/legs split or an upper/lower variation incorporating push and pull emphasis. The key is consistency with whatever frequency you choose.

Conclusion

The push pull workout routine is one of the most effective and sustainable training methods for building muscle, increasing strength, and developing a balanced physique. By organizing exercises based on movement patterns rather than individual muscle groups, you optimize recovery while maximizing training frequency and volume.

Whether you’re a beginner just starting your fitness journey or an advanced lifter looking to restructure your training, the push pull framework can be adapted to meet your specific needs and goals. The key to success is consistency, progressive overload, proper nutrition, and adequate recovery.

Start with a training frequency appropriate for your experience level, focus on compound movements, track your progress, and gradually increase the demands on your muscles over time. With dedication and proper implementation of the principles outlined in this guide, you’ll be well on your way to achieving your strength and muscle-building goals.

Remember, the best workout routine is the one you can stick with consistently. The push pull split offers the perfect balance of structure and flexibility to keep you training effectively for years to come.

Sources:

• National Strength and Conditioning Association (NSCA)
• American Council on Exercise (ACE)
• PubMed Central – National Institutes of Health
• Centers for Disease Control and Prevention – Physical Activity
• American College of Sports Medicine (ACSM)