Know-How Push Pull Legs Routine Works And What Kind Of Exercises Does It Cover

The basic and the foremost thing that one should know about the push-pull legs routine is that it includes the push workout, pull workout, and the legs workout. The push workout includes your chest, shoulder, and triceps. You train them by pushing the muscles of your upper body. Next, the pull workout includes your back, biceps, and rear delts. You train them by pulling the muscles of your upper body. The last thing is a legs workout that includes your quads, hamstrings, and calves. In this, you are precisely training your entire lower body. The best part is that you can very easily adjust your push pull legs routine in many ways so that it can fit your daily schedule. However, it is best stated that you need to do this push-pull legs routine six days a week where you have to take a day off after every three days of consecutive workout. 

We will be telling you what kind of exercises are included in push workouts, pull workouts, and legs workouts so that it will be easy for you to learn the techniques from your trainer, and you will also get the basic knowledge of your push pull legs routine. 

List Of Exercises That Are Incorporated In The Push Workout 

A close up of a person with a baseball glove
  • Incline Barbell Bench Press
  • Standing Dumbbell Shoulder Press
  • Paused Flat Dumbbell Press
  • Lean-Away Dumbbell Lateral Raise
  • Seated Decline Cable Flies W/ Supination
  • Incline Dumbbell Overhead Extensions

List Of Exercises That Are Incorporated In The Pull Workout 

A person standing in front of a beach
  • Pull-Ups
  • Barbell Row
  • Reverse Grip Pulldowns
  • Chest Supported Rear Delt Row
  • Narrow Grip Barbell Curl
  • Kneeling Face Pulls

List Of Exercises That Are Incorporated In The Legs Workout 

  • Back Squats OR Front Squats
  • Hip Thrusts
  • Split Squats (2 sets Bulgarian, two sets contralateral)
  • Glute Ham Raise (or Bosu Ball alternative)
  • Standing Single Leg Calf Raise
  • Seated Calf Raise

These are the types of exercises that one should include in their push-pull leg routine. You will follow this push-pull leg routine for three consecutive days, then take a day off and start the same thing the next day. This cycle will repeat on its own, and based on your body type; you can ask your trainer for more updates and proper how to fit push pull legs routine in your schedule. 


These were the best exercises that will lead you to the next level in the push-pull legs routine. Consistency is what you need, and you will surely have the best muscles that you desire. Follow and practice all the exercises to get the best results. The last thing that you need to consider is to trust your trainer and your ability.

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