PUSH PULL TRAINING PROGRAM

What type of training program is it?

There are several interpretations of this training, but the basic characteristic is that the muscles are divided into those that push the load and those that pull the load. The muscles that push the load are the chest, triceps, shoulders, and legs. The muscles that pull the load are the back, biceps, and hamstrings.

The division ensures that one workout targets the muscles responsible for pushing the load, while the other workout focuses on the muscles responsible for pulling the load.

Push and pull muscles are also complemented when performing certain exercises. For example, in the bench press exercise, the main muscle is the pectoral muscle, and in the bench press movement, the front of the shoulder and triceps help it.

When can we use push pull training?

We can start using push pull training immediately after completing the beginner training program. The beginner training program is followed by the intermediate training program, and at that stage of training, we can freely use the push-pull training program.

Here you can see an example of a push-pull training program for intermediate training:

Day	Training
Monday	Training A
Tuesday	Training B
Wednesday	Rest
Thursday	Training A
Friday	Training B
Saturday	Rest
Sunday	Rest

Traning A

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Chest	Incline bench	4	15,12,10,8	2-0-2	90
	Decline bench press	4	15,12,10,8	2-0-2	90
Shoulders	Front press	4	15,12,10,8	2-0-2	90
	Bend over lateral raises	4	15,12,10,8	2-0-2	90
Triceps	Close-grip bench press	4	15,12,10,8	2-0-2	90
Abdominals	Crunches	4	10-15	2-0-2	60

Training B

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Legs	Squat	4	15,12,10,8	2-0-2	90
	Hack squat	4	15,12,10,8	2-0-2	90
Hamstrings	Lying leg curls	4	15,12,10,8	2-0-2	90
Back	Front lat pull-down	4	15,12,10,8	2-0-2	90
	Seated cable row	4	15,12,10,8	2-0-2	90
Biceps	Barbell curl	4	15,12,10,8	2-0-2	90
Calves	Seated calf raise	4	10-12	2-0-2	60

Day	Training
Monday	Training A
Tuesday	Rest
Wednesday	Training B
Thursday	Rest
Friday	Training C
Saturday	Rest
Sunday	Rest

A training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Chest	Incline bench	4	15,12,10,8	2-0-2	90
	Bench press	4	15,12,10,8	2-0-2	90
	Decline bench press	4	15,12,10,8	2-0-2	90
Shoulders	Front press	4	15,12,10,8	2-0-2	90
	Upright rows	4	15,12,10,8	2-0-2	90
	Bend over lateral raises	4	15,12,10,8	2-0-2	90
Triceps	Cable v-bar push down	4	15,12,10,8	2-0-2	90
	Skull crushers	4	15,12,10,8	2-0-2	90

B training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Back	Close-grip front lat pull-down	4	15,12,10,8	2-0-2	90
	Bend over barbell row	4	15,12,10,8	2-0-2	90
	Front lat pull-down	4	15,12,10,8	2-0-2	90
Biceps	Barbell curl	4	15,12,10,8	2-0-2	90
	Scott curl	4	15,12,10,8	2-0-2	90

C training

Muscle group	Exercises	Sets	Reps	Tempo	Rest
Legs	Squat	4	15,12,10,8	2-0-2	90
	Hack squat	4	15,12,10,8	2-0-2	90
Hamstrings	Lying leg curl	4	15,12,10,8	2-0-2	90
Calves	Seated calf raise	4	10-12	2-0-2	60
	Standing calf raises	4	10-12	2-0-2	60
Abdominals	Crunches	4	10-15	2-0-2	60
	Vertical bench leg raises	4	10-15	2-0-2	60

Push-pull is an excellent training program because during training, you work synergistic muscles, i.e. those that help each other when performing movements.

In this way, the muscle gradually warms up from exercise to exercise, which ensures the prevention of injuries.

It can be used by intermediate as well as advanced exercisers, and with continuous and regular training and proper nutrition, it will give results that you will be satisfied with.

Photo by Tima Miroshnichenko (pexels.com)