Dear readers, here we offering Push Pull Legs Workout PDF to all of you. As you know that exercise is a very important part of our life due to such an irregular lifestyle. If you are also planning to go to the gym for the first time or you have recently started a gym, then you may have a lot of difficulty in the beginning.
Because you are not well versed in working out and its method before that. Many questions may come to your mind after starting the gym. But there is no need to panic because today I am going to tell you such a basic workout plan which can be of great benefit to you if you follow it for 4-5 weeks after starting the gym.
Following this workout program will bring intensity, and consistency and you will also be ready for heavy workouts in the coming time. This Push Pull Legs Workout PDF program also tells which workouts beginners should do. We hope it will help you to make your legs stronger.
Push Pull Legs Workout PDF – Chart & Details
Push Workout A – Chest, Shoulders & Triceps
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Flat Barbell Bench Press | 5 | 15 | 90-120 sec |
| Flat Barbell Bench Press (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
| Seated Behind the Neck Press | 3 | 25 | 60 sec |
| (Weighted) Tricep Dips | 3 | 30 | 60 sec |
| Standing Cable Crossovers | 5 | 50 | 30 sec |
| Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) | 5 | 50 | 30 sec |
| Seated Dumbbell Lateral Raises | 5 | 50 | 15 sec |
Pull Workout A – Back, Traps & Biceps
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Conventional Deadlift | 5 | 15 | 90-120 sec |
| Barbell Conventional Deadlift (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
| (Weighted) Chin-ups | 3 | 25 | 60 sec |
| Chest Supported Rows | 3 | 30 | 60 sec |
| Shrugs (Dumbbell, Barbell, or Trap Bar) | 5 | 50 | 30 sec |
| Standing Barbell Curls | 5 | 50 | 30 sec |
| Standing Cable Reverse Fly | 5 | 50 | 15 sec |
Legs Workout A – Quads, Hamstrings & Calves
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 15 | 90-120 sec |
| Barbell Back Squat (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
| Barbell Good Mornings | 3 | 25 | 60 sec |
| Leg Press | 3 | 30 | 60 sec |
| Reverse Hyperextension | 5 | 50 | 30 sec |
| Leg Curl (Seated or Lying) | 5 | 50 | 30 sec |
| Calf Raise (Seated or Standing) | 5 | 50 | 15 sec |
Push Workout B – Chest, Shoulders & Triceps
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Standing Overhead Press | 5 | 15 | 90-120 sec |
| Standing Overhead Press (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
| Incline Bench Press (Dumbbell or Barbell) | 3 | 25 | 60 sec |
| Close Grip Bench Press | 3 | 30 | 60 sec |
| Seated Machine Fly | 5 | 50 | 30 sec |
| Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) | 5 | 50 | 30 sec |
| Standing Cable Lateral Raises | 5 | 50 | 15 sec |
Pull Workout B – Back, Traps & Biceps
| Exercise | Sets | Rep Goal Total | Rest |
|---|---|---|---|
| Barbell Snatch Grip Deadlift | 5 | 15 | 90-120 |
| Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
| Barbell Rows | 3 | 25 | 60 sec |
| (Weighted) Pull-ups | 3 | 30 | 60 sec |
| 1-arm Rows (Dumbbell or Barbell) | 5 | 50 | 30 sec |
| Incline Dumbbell Curl | 5 | 50 | 30 sec |
| Seated Machine Reverse Fly | 5 | 50 | 15 sec |
Legs Workout B – Quads, Hamstrings & Calves
| Legs Workout B | |||
|---|---|---|---|
| Quads, Hamstrings & Calves | |||
| Exercise | Sets | Rep Goal Total | Rest |
| Barbell Front Squat | 5 | 15 | 90-120 sec |
| Barbell Front Squat (Use 20% less weight than your previous working sets) | 1 | AMQRAP | N/A |
| Barbell Romanian Deadlifts | 3 | 25 | 60 sec |
| Barbell Hip Thrusts | 3 | 30 | 60 sec |
| Dumbbell Lunges | 5 | 50 | 30 sec |
| Seated Leg Extensions | 5 | 50 | 30 sec |
| Hanging Leg Raises | 5 | 50 | 15 sec |
Push/Pull/Legs Workout Nutrition & Supplementation
To maximize muscle size and strength gains on this high-frequency, high-volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks; most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake.
After the first two weeks, I would aim to gain 0.5-1lb of bodyweight per week. The meal and supplementation plan outlined below provides at least 1 gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.
Sample 3,500 Calorie Muscle Building Meal Plan
Nutrition Totals:
- 3,510 calories
- 235g protein
- 367g carbs
- 132g fat
- 59g fiber
- 1550mg calcium
- 176% daily value of calcium.
| Time | Meal | Nutrition |
|---|---|---|
| 07:00
Wake Up |
||
| 07:30 | 1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control). | 50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium |
| 8:00
Breakfast |
6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese. | 845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium |
| 12:00
Lunch |
0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple. | 886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium |
| 16:00
Pre Workout Snack |
2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries. | 737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium |
| 17:30
Pre Workout |
0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance) | |
| 18:00-19:30
Workout |
10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium | |
| 20:00
Dinner |
4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat). | 931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium |
| 23:00
Bed |
1 serving of ZMA (relaxation & nervous system recovery) |
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