Push Pull Legs Split – 8 Week Beginner Program

This Push Pull Legs Split is designed for beginners with the primary purpose of building muscle.

It should be maintained for 8 weeks consistently.

Push Pull Legs Split – 8 Weeks Beginner Program

• Day 1 – Push workout – Chest, Shoulder, and Triceps
• Day 2 – Legs – Quads, Hamstrings, Calves and Glutes
• Active Recovery – Swim
• Day 3 – Pull workout – Back, Rear Delt, Biceps
• Day 4 – Core
• Active Recovery – Run
• Rest Day

Day 1 Push– Chest, Shoulder, and Triceps

Push Workout	Muscles	Reps
Flat Bench Press	Chest	12, 10, 8
Incline Dumbbell Press	Chest	10, 8, 6
DB Bench Press	Chest	12, 10, 8
Barbell Overhead Press	Shoulder	12, 10, 8
DB Front Raises	Shoulder	10, 8, 6
Bent Over Lateral Raises	Shoulder	10, 8, 6
Ring Dips	Tricep	10, 8, 6

Day 2 Legs – Quads, Hamstrings, Calves, and Glutes

Legs Workout	Muscles	Reps
DB Lunges	Quads & Hams	10 x 2
Barbell Back Squat	Quadriceps	15, 12, 10
GHD Hamstring Curl	Quadriceps	10 x 2
Deficit Deadlifts / Rack Pulls	Hamstrings & LB	8, 6, 4
Barbell Hip Thrust	Glutes	10, 8, 6
Barbell Front Squat	Glutes, Quads	10 x 2

Day 3 Pull – Back, Rear Delt and Biceps

Pull Exercises	Muscles	Reps
Pullup / Assisted PU	Back & Biceps	AMRAP x 3
Deadlift	Back & Legs	6, 4, 2
Bent Over Row	Back	12, 10, 8
Barbell Shrugs	Shoulders	10, 8, 8
Single DB Rows	Back	10 x 2
Face Pull	Back & Rear Delt	10 x 2
Chin Ups	Biceps	10 x 2

Day 4 – Core and Arms

Core and Biceps	Muscles	Reps
Toes to Bar	Core	10,8,6
Side Plank	Core	20-30 sec x 2
Reverse Crunches	Core	AMRAP x 2
Barbell Curls	Biceps	12,10,8
Barbell Reverse Curls	Biceps and Forearms	12,10, 8
Landmine Row	Back and Biceps	15,12,10

Push Pull Legs Split Extra Notes

Start light and build up the weights gradually over time.