{"id":26607,"date":"2021-09-03T15:20:59","date_gmt":"2021-09-03T15:20:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26607"},"modified":"2025-09-26T15:39:38","modified_gmt":"2025-09-26T15:39:38","slug":"3-day-push-pull-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/","title":{"rendered":"The Best 3-Day Push Pull Workout Plan For Massive Gains"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#What_Is_a_3-Day_Push-Pull_Workout\" >What Is a 3-Day Push-Pull Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Pull_exercises\" >Pull exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Push_exercises\" >Push exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#The_Best_3-Day_Push-Pull_Workout_Routine_Sample\" >The Best 3-Day Push-Pull Workout Routine Sample<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Is_3_Exercises_Enough_for_Push_Day\" >Is 3 Exercises Enough for Push Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Can_You_Do_Push-Pull_3_Times_a_Week\" >Can You Do Push-Pull 3 Times a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Are_Push-Pull_Workouts_Effective\" >Are Push-Pull Workouts Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#It_Reduces_Overlap_Between_Different_Muscle_Groups\" >It Reduces Overlap Between Different Muscle Groups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Its_Less_Time_Consuming\" >It&#8217;s Less Time Consuming\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Creates_Muscle_BalanceSymmetry\" >Creates Muscle Balance\/Symmetry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Increased_Rest_Days\" >Increased Rest Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Prevents_Overtraining\" >Prevents Overtraining\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Can_Be_Done_by_Anyone\" >Can Be Done by Anyone\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Is_a_3-day_Full-Body_Workout_Better_Than_a_3-day_Push-Pull_Leg_Workout\" >Is a 3-day Full-Body Workout Better Than a 3-day Push-Pull Leg Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Full-Body_Workouts_Are_Better_for_Weight_Loss\" >Full-Body Workouts Are Better for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Full-Body_Workouts_Are_More_Flexible\" >Full-Body Workouts Are More Flexible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Full-Body_Workouts_Are_More_Time_Efficient\" >Full-Body Workouts Are More Time Efficient\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Full-Body_Workouts_Dont_Require_a_Gym\" >Full-Body Workouts Don\u2019t Require a Gym<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Full-Body_Workouts_Are_More_Fun\" >Full-Body Workouts Are More Fun<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Is_a_3-Day_Push-Pull_Leg_Workout_Really_Not_the_Best_Way_to_Build_Muscle\" >Is a 3-Day Push-Pull Leg Workout Really Not the Best Way to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#How_long_should_a_push-pull_workout_be\" >How long should a push-pull workout be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Are_lat_raises_push_or_pull\" >Are lat raises push or pull?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#Is_it_normal_to_feel_sleepy_after_a_workout\" >Is it normal to feel sleepy after a workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#How_many_calories_do_burpees_burn\" >How many calories do burpees burn?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It sounds a little unbelievable right? Just like losing weight, building muscle takes time and dedication &#8211; 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise plan works with you to allow you to build your muscles and 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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_3-Day_Push-Pull_Workout\"><\/span><b>What Is a 3-Day Push-Pull Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 increase how many calories you can burn in a session and they\u2019ve also been praised for increased muscle mass in bodybuilders (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull_exercises\"><\/span><b>Pull exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are exercises that involve concentric contractions. Concentric contraction occurs when the total length of the muscle shortens as tension is produced. This tension and shortening of the muscles usually generates enough force to move an object (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/immunology-and-microbiology\/concentric-muscle-contraction\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3772609\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In simpler terms, any exercise that involves the pulling action can be classified as a pull exercise. Exercises such as bicep curls, dumbbell shrugs, dumbbell rows, and pull-ups are all upper-body pull exercises. They generally target your back, biceps, and forearms.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push_exercises\"><\/span><b>Push exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are the opposite of pull exercises and they involve eccentric muscle contractions. Eccentric contractions &#8211; also known as negatives, braking contractions, or negative work &#8211; are a type of contraction where the muscle lengthens as it contracts and they occur when a muscle opposes a stronger force and reverses its initial trajectory (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00146.2013\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In layman\u2019s terms, push exercises are those that involve the pushing motion\/action. Push-ups, dumbbell shoulder press, bench press, and tricep dips are some examples of upper-body push exercises. They target the muscles in your chest, shoulders, and triceps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png\" \/><\/a><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_push_pull_workout\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_3-Day_Push-Pull_Workout_Routine_Sample\"><\/span><b>The Best 3-Day Push-Pull Workout Routine Sample<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a good 3-day push-pull women or men routine. Make sure you adjust the plan to suit your capabilities by reducing or increasing the sets\/reps.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-363\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>DAY<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>WORKOUT TYPE<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>EXERCISE<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>SETS<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>REPS<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMonday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPush\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell Chest Press\r\nTriceps Extensions\r\nPush-ups\r\nLateral Dumbbell Raises\r\nSeated Shoulder Press\r\nBarbell Front Squats\r\nTriceps Dips\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n2\r\n3\r\n3\r\n4\r\n5\r\n3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12\r\n15\r\n10\r\n12 per side\r\n8\r\n5\r\n12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTuesday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWednesday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPull\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPull-ups\r\nLateral Pull Downs\r\nHammer Curls\r\nDumbbell Rows\r\nBarbell Bent Over Rows\r\nDumbbell Shrugs\r\nReverse Fly\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n3\r\n5\r\n4\r\n3\r\n2\r\n3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10\r\n12\r\n8 per side\r\n10 per side\r\n12\r\n15\r\n12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tThursday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOFF\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFriday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLegs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSquats\r\nDeadlifts\r\nStanding Calf Raises\r\nLunges\r\nBulgarian Split Squats\r\nBarbell Hip Thrusts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n3\r\n3\r\n3\r\n4\r\n5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12\r\n12\r\nTill exhaustion\r\n10\r\n8 per leg\r\n6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_3_Exercises_Enough_for_Push_Day\"><\/span><b>Is 3 Exercises Enough for Push Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends on your level of expertise in the gym. As a beginner, it\u2019s best to do one exercise per muscle group in the initial stages.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reasoning behind this is that when starting out, most beginners don\u2019t have a good understanding of exercise form and are more likely to injure themselves, particularly when using weights. To avoid this, doing one exercise per muscle group is safer as it helps you learn proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019re more familiar with the gym and have proper form, you can increase the number of exercises per muscle group. According to the <\/span><i><span style=\"font-weight: 400;\">National Academy of Sports Medicine,<\/span><\/i><span style=\"font-weight: 400;\"> those who wish to grow muscle mass, strength, and endurance should aim to do 2 to 4 exercises per body part (<\/span><a href=\"https:\/\/blog.nasm.org\/phase-3-opt-model\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that when it comes to the number of sets per exercise, research has shown that doing 1, 3, or even 5 sets per workout will result in relatively similar strength gains in an individual. However, those who engage in more sets per exercise will succeed in growing bigger (not necessarily stronger) muscles faster than those who do fewer sets (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_push_pull_workout\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Push-Pull_3_Times_a_Week\"><\/span><b>Can You Do Push-Pull 3 Times a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. In addition to helping you grow muscle mass and muscle strength, another main benefit of this workout is that it allows you to effectively work your entire body just three times a week. For those who are short on time, such a routine works perfectly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This routine can also be done 6 times a week, by repeating the 3-day push-pull workout twice. However, such a routine should be left for more advanced exercisers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that you need at least 48 to 72-hour rest periods between workout sessions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6015912\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). As a beginner, working out 6 days a week could prove to be too much for your body and muscles, leading to overtraining syndrome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\"><i>Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-10.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Push-Pull_Workouts_Effective\"><\/span><b>Are Push-Pull Workouts Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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?<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_Reduces_Overlap_Between_Different_Muscle_Groups\"><\/span><b>It Reduces Overlap Between Different Muscle Groups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Imagine training your chest or back the day after you just trained your arms. Or working out your core after you just trained your legs. These muscle combinations overlap and having a routine that allows for overlapping will have you feeling sore for most of the week.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_Less_Time_Consuming\"><\/span><b>It&#8217;s Less Time Consuming\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unless you\u2019re doing this split twice a week, you only have to be in the gym three out of the seven days of the week. For anyone who has a relatively busy life or doesn\u2019t enjoy exercising, this is the perfect way to work on remaining fit and healthy without having to dedicate all your free time to the gym. What&#8217;s not to like about that?<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Creates_Muscle_BalanceSymmetry\"><\/span><b>Creates Muscle Balance\/Symmetry<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes when we do full-body routines, we tend to work more muscles than others. Some people enjoy lower-body workouts and will dedicate more time to <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells-at-home\/\">leg workouts<\/a> and overlook upper-body workouts, while those who love upper-body workouts may end up overlooking leg days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, with the 3-day push-pull workout routine, you get to work out all the major muscle groups at least once a week. This ensures no muscle group is over- or under-exercised, which will help create a more balanced physique.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Rest_Days\"><\/span><b>Increased Rest Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name suggests, the push-pull legs workout 3-day plan only has you exercising for 3 days, leaving you with 4 days to rest, which greatly reduces soreness. Another fact to note is that for your muscles to increase in size and get stronger, you need to give them ample time to recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that working out causes tears in your muscle fibers, which are usually repaired when you rest. This routine stands out above the rest as it gives you 24 hours between each workout session, which gives you ample time to recover. It\u2019s important to note that research has suggested that your muscles require anywhere between 48 and 72 hours to fully recover from exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21572353\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/two-photos-collage-1920x1200-2-1.png\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_push_pull_workout\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevents_Overtraining\"><\/span><b>Prevents Overtraining\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This goes back to the point of increased <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">rest days<\/a> and the reduced overlap in muscle training. The more you rest, the less you overwork your muscles and the more you reduce the risk of injuring yourself while in the gym.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Be_Done_by_Anyone\"><\/span><b>Can Be Done by Anyone\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While push-pull workouts are often usually left to more advanced gym-goers, beginners can also participate and benefit from them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that the <\/span><i><span style=\"font-weight: 400;\">National Strength and Conditioning Association <\/span><\/i><span style=\"font-weight: 400;\">suggests that beginners with less than 6 months of training should alternate training days with rest days to allow for a maximum of 3 training days per week (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 one rest day separating each split (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_push_pull_workout\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_3-day_Full-Body_Workout_Better_Than_a_3-day_Push-Pull_Leg_Workout\"><\/span><b>Is a 3-day Full-Body Workout Better Than a 3-day Push-Pull Leg Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">That depends. It cannot be denied that a 3-day push-pull workout has its advantages, particularly in relation to building muscles, but sometimes a full-body workout can be better than this <a href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\">split workout<\/a> routine. Here are some reasons why:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workouts_Are_Better_for_Weight_Loss\"><\/span><b>Full-Body Workouts Are Better for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously mentioned, the 3-day push-pull workout plan is a split routine that makes you exercise different muscle groups on different days of the week. On the other hand, a 3-day full-body circuit means that you\u2019re working out all muscle groups 3 days a week. It comes down to simple math &#8211; a full-body workout works more muscles at once, which equates to more calories burned and ultimately leads to more weight loss over time.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workouts_Are_More_Flexible\"><\/span><b>Full-Body Workouts Are More Flexible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to a 3-day full-body routine, you can mix up whichever days you choose to work out with little to no repercussions. However, a 3-day push-pull workout routine requires more discipline. Skipping a session will throw off your routine, but depending on your split, it could see you having to wait a full week before getting another chance to work out a specific muscle group.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workouts_Are_More_Time_Efficient\"><\/span><b>Full-Body Workouts Are More Time Efficient\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Split workouts generally require a lot of time to complete and do well, but a full-body workout can be done in as little as 30 minutes and will give you great results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workouts_Dont_Require_a_Gym\"><\/span><b>Full-Body Workouts Don\u2019t Require a Gym<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While split workouts can be done with just body weight, they produce better results when they\u2019re done with free weights or gym machines. On the other hand, full-body workouts are often done without weights or the gym &#8211; cardio exercises such as <a href=\"https:\/\/betterme.world\/articles\/is-walking-in-place-the-same-as-walking\/\">walking<\/a> and running need no equipment and yet they produce fantastic weight loss results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workouts_Are_More_Fun\"><\/span><b>Full-Body Workouts Are More Fun<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You have a never-ending variety of exercises you can do and will rarely ever have to do the same thing over and over, unless you want to. Split workouts are often limited to the same type of workout repeated over and over.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fun of split workouts comes from the challenge of how many reps you can do or how heavy you can lift, showing why a push-pull workout 3-day split bodybuilding plan is incredibly effective.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_3-Day_Push-Pull_Leg_Workout_Really_Not_the_Best_Way_to_Build_Muscle\"><\/span><b>Is a 3-Day Push-Pull Leg Workout Really Not the Best Way to <a href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\">Build Muscle<\/a>?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to the 3-day push-pull workout plan, we believe this routine is quite effective, particularly for beginners to bodybuilding. As we\u2019ve outlined above, the routine is quite easy to follow, prevents overtraining, and allows for increased rest days, all factors which are good for muscle growth.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/push-day-workout\/\"><i>Push Day Workout: A Comprehensive Guide for Upper Body Gains<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_push-pull_workout_be\"><\/span><strong>How long should a push-pull workout be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no general rule regarding how long a workout session should be. However, the CDC advises you to exercise for at least 30 minutes a day (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/benefits\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) and most workout programs usually last between 30 and 60 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, we could say that your 3-day push-pull workout sessions should last approximately 60 minutes (warmup + actual workout session + cool-down). Please make sure to listen to your body and don\u2019t push beyond your capabilities as this could lead to injury.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_lat_raises_push_or_pull\"><\/span><strong>Are lat raises push or pull?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lateral raises are classified as a push workout. If you\u2019re dealing with cellulite on your arms, lateral raises can help with fat reduction and muscle toning, which could help minimize the appearance of cellulite.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, please note that there is no known effective treatment for cellulite, but some things like exercise and other noninvasive to minimally invasive procedures can help reduce the appearance for a short while (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10324940\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_normal_to_feel_sleepy_after_a_workout\"><\/span><strong>Is it normal to feel sleepy after a workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. Exercising is a physical activity that makes you tired and more often than not, the body\u2019s response to fatigue is sleepiness. Exercise causes both central and peripheral fatigue (fatigue to the central nervous system and the muscles, respectively) and this can lead to sleepiness after a workout (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/should-i-nap-right-after-my-workout\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_do_burpees_burn\"><\/span><strong>How many calories do burpees burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As an individual\u2019s <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">calorie burn<\/a> is determined by several factors, including their weight, height, sex, and activity levels, it\u2019s difficult to say how many calories burpees burn. However, you can use an online calorie calculator or the Harris-Benedict formula to manually calculate how many calories you burn doing burpees.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3-Day_Push_Pull_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to bodybuilding, we suggest you try this 3-day push-pull workout plan as it\u2019s bound to work exceedingly well for your goal. However, if you\u2019re looking to lose some excess weight, this plan may not work for you just yet &#8211; work toward weight loss first then come back to this and work on those massive gains. Remember to also eat the right foods and stay hydrated.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81933,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,160,159],"coauthors":[45],"class_list":["post-26607","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-thursday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best 3-Day Push Pull Workout Plan For Massive Gains - BetterMe<\/title>\n<meta name=\"description\" content=\"What is a \u2605 3 DAY PUSH PULL WORKOUT \u27a4 and can it help with bodybuilding? Check out this article for more details and a sample push-pull leg workout routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best 3-Day Push Pull Workout Plan For Massive Gains\" \/>\n<meta property=\"og:description\" content=\"What is a \u2605 3 DAY PUSH PULL WORKOUT \u27a4 and can it help with bodybuilding? Check out this article for more details and a sample push-pull leg workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T15:39:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"The Best 3-Day Push Pull Workout Plan For Massive Gains\",\"dateModified\":\"2025-09-26T15:39:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\"},\"wordCount\":1937,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains.png\",\"keywords\":[\"Friday Workouts\",\"Thursday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It sounds a little unbelievable right? Just like losing weight, building muscle 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This exercise plan works with you to allow you to build your muscles and 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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 3-Day Push-Pull Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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 increase how many calories you can burn in a session and they\u2019ve also been praised for increased muscle mass in bodybuilders (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Pull exercises\u00a0<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">These are exercises that involve concentric contractions. Concentric contraction occurs when the total length of the muscle shortens as tension is produced. 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Check out this article for more details and a sample push-pull leg workout routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/","og_locale":"en_US","og_type":"article","og_title":"The Best 3-Day Push Pull Workout Plan For Massive Gains","og_description":"What is a \u2605 3 DAY PUSH PULL WORKOUT \u27a4 and can it help with bodybuilding? Check out this article for more details and a sample push-pull leg workout routine.","og_url":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-26T15:39:38+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"The Best 3-Day Push Pull Workout Plan For Massive Gains","dateModified":"2025-09-26T15:39:38+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/"},"wordCount":1937,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains.png","keywords":["Friday Workouts","Thursday Workouts","Wednesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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?<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">It sounds a little unbelievable right? Just like losing weight, building muscle 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This exercise plan works with you to allow you to build your muscles and 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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 3-Day Push-Pull Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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 increase how many calories you can burn in a session and they\u2019ve also been praised for increased muscle mass in bodybuilders (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3 style=\"text-align: center;\"><b>Pull exercises\u00a0<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">These are exercises that involve concentric contractions. Concentric contraction occurs when the total length of the muscle shortens as tension is produced. This tension and shortening of the muscles usually generates enough force to move an object (<\/span><a href=\"https:\/\/www.sciencedirect. ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/","url":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/","name":"The Best 3-Day Push Pull Workout Plan For Massive Gains - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains.png","dateModified":"2025-09-26T15:39:38+00:00","description":"What is a \u2605 3 DAY PUSH PULL WORKOUT \u27a4 and can it help with bodybuilding? Check out this article for more details and a sample push-pull leg workout routine.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/cover-The-Best-3-Day-Push-Pull-Workout-Plan-For-Massive-Gains.png","width":1920,"height":1200,"caption":"The Best 3-Day Push Pull Workout Plan For Massive Gains"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"The Best 3-Day Push Pull Workout Plan For Massive Gains"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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