When it comes to working out, especially for muscle growth, many people are convinced that going to the gym five, six, or even seven days a week is the way to go. While there is nothing essentially wrong with this, what would you say if we told you that you can achieve those massive gains of your dreams by only doing a 3-day push-pull workout?
Building muscle, just like losing weight takes time and dedication – time that many people who are working or even studying feel like they do not have. This is where the 3-day push pull workout routine comes in. This exercise plan works with you to not only allow you to build your muscles but it is also well distributed throughout the week, giving you time to recover and get on with your responsibilities, without carving out time daily to head to the gym.
Also known as a 3-day push pull legs workout, this is a split routine that breaks up your training sessions into different body parts/muscle groups to be exercised on 3 different days of the week. These routines have been shown to not only increase how many calories one can burn in a session, but they have also been praised for increased muscle mass in bodybuilders (3).
Read More: 4-Day Push-Pull Workout Routine For Building Lean Muscle
This is a good 3-day push-pull women or men routine. Be sure to adjust the plan to suit your capabilities by reducing or increasing the sets/reps.
DAY | WORKOUT TYPE | EXERCISE | SETS | REPS |
---|---|---|---|---|
Monday | Push | Dumbbell Chest Press | 3 | 12 |
Triceps Extensions | 2 | 15 | ||
Push-Ups | 3 | 10 | ||
Lateral Dumbbell Raises | 3 | 12 per side | ||
Seated Shoulder Press | 4 | 8 | ||
Barbell Front Squats | 5 | 5 | ||
Triceps Dips | 3 | 12 | ||
Tuesday | OFF | OFF | OFF | OFF |
Wednesday | Pull | Pull-Ups | 3 | 10 |
Lateral Pull Downs | 3 | 12 | ||
Hammer Curls | 5 | 8 per side | ||
Dumbbell Rows | 4 | 10 per side | ||
Barbell Bent Over Rows | 3 | 12 | ||
Dumbbell Shrugs | 2 | 15 | ||
Reverse Fly | 3 | 12 | ||
Thursday | OFF | OFF | OFF | OFF |
Friday | Legs | Squats | 3 | 12 |
Deadlifts | 3 | 12 | ||
Standing Calf Raises | 3 | Till exhaustion | ||
Lunges | 3 | 10 | ||
Bulgarian Split Squats | 4 | 8 per leg | ||
Barbell Hip Thrusts | 5 | 6 |
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When it comes to push/pull routines, the 3-day push-pull workout plan is just one of the many varieties of exercise routines that exist. So what makes this push-pull legs workout 3-day plan better than other types?
This routine stands out above the rest as it gives you 24 hours between each workout session giving you ample time to recover. Note that research suggests that your muscles require anywhere between 48 to 72 hours to fully recover from exercise (1, 4).
Please note that the National Strength and Conditioning Association suggests that beginners with less than 6 months of training should be sure to alternate training days with rest days to allow for a maximum of 3 training days per week.
On the other hand, intermediate and advanced resistance trainers (6 months to 2 years of training or more than 2 years of training, respectively) can train up to six times per week with 1 rest day separating each split.
Read More: Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?
It depends. There is no denying that a 3-day push pull workout has its advantages especially in relation to building muscles but sometimes a full-body workout could be better than this split workout routine. Here are some reasons why
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The fun of split workouts comes from the challenge of how many reps you can do or how heavy you can lift and thus why a push-pull workout 3-day split bodybuilding plan is very effective.
When it comes to the 3-day push-pull workout plan, we believe that this routine is quite effective especially for beginners in bodybuilding. As we have outlined above, the routine is quite easy to follow, prevents overtraining, and allows for increased rest days, all factors that are good for your muscle growth.
If you are new to bodybuilding, we suggest that you try this 3 day push-pull workout plan as it is bound to work exceedingly well for your goal. However, if you are looking to lose some excess weight, this plan might not work for you just yet – work toward weight loss first then come back to this and work on your gains. Remember to also eat the right foods and stay hydrated.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!