2 Day split Push/Pull Workout Routine

Push/Pull Workout Routine

This is a general workout plan. It can be used for building strength or muscle.

Pull (legs, back, biceps, & calves)
1. Squats (and/or Deadlifts)
2. Pull ups (or Lat pull downs) [optional]
3. Bent over rows (or cable rows)
4. Barbell curls
5. Calf raises [optional]
6. Side bends

Push (chest, shoulders, triceps)
1. Bench press
2. Shoulder press
3. Incline dumbbell bench press [optional]
4. Skull crushers (or maybe dips)
5. Crunches or sit ups


Here is a schedule for doing 3 workouts per week doing each workout an average of
1.5 times per week.

Week 1, Week 2,
Mon:, Pull, Push,
Wed:, Push, Pull,
Fri:, Pull, Push,

Here is a schedule for 4 workouts per week doing each workout twice a week.

Mon: Pull
Tue: Push
Thur: Pull
Fri: Push

Do both squats and deadlifts or alternate them in pull workouts for more recovery
time. Going lighter on one lift and regular on the other lift is another option.

Here is an reduced schedule with 4 workouts per week.

Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
Wed: agility and/or cardio day (or an off day)
Thur: (pull) Deadlifts, Pull ups, Barbell curls, & Calf raises.
Fri: (push) Bench press, Shoulder press, Dips, & Leg raises


Doing each workout more than 2 times a week for a long period of time is not
recommended.

Contact Jeff Finlayson with suggestions for this workout routine.


(Jeff Finlayson is a recreational weight trainer with a few years of lifting experience.)


Source: weightliftingdiscussion.com