12 Week Workout Plan for Females at Home (Free PDF)

Push pull workouts are a type of resistance training routine. This push pull workout PDF will help provide balanced training for the upper body and to prevent muscle imbalances.

Push pull workouts are a type of weight training routine that involves separating exercises into two categories: pushing movements and pulling movements. The push exercises typically involve the use of the chest, shoulders, and triceps muscles, while the pull exercises involve the use of the back, biceps, and forearms. By dividing exercises into these two categories, it is possible to create a well-balanced workout that targets all of the major muscle groups in the body.

Is push pull workout effective?

One of the main benefits of a push pull workout is that it allows for more efficient training. By focusing on either pushing or pulling exercises on a given day, you can train all of the muscle groups in that movement pattern in a single session, rather than trying to fit in exercises for multiple muscle groups into a single workout. This can help to reduce fatigue and allow you to put more effort into each exercise, leading to better results.

In addition to being efficient, push pull workouts are also great for improving muscle balance and preventing injury. By training both the pushing and pulling muscles in a balanced way, you can help to ensure that your body is strong and stable in all directions. This can help to prevent imbalances that can lead to injury, and can also help to improve your posture and overall functional strength.

Tips for push pull workouts

Start with a warm-up: It’s important to warm up before any weight training session to get your muscles and joints ready for the work ahead. A few minutes of light cardio and some dynamic stretches can go a long way in helping to prevent injury.
Choose the right weights: It’s important to choose weights that are challenging, but not so heavy that you can’t complete all of your reps with good form. If you can’t complete all of your reps without breaking form, it’s time to lighten the load.
Focus on form: Good form is key to preventing injury and getting the most out of your workouts. Make sure to pay attention to your technique and to keep your core engaged throughout each exercise.
Vary your exercises: To keep things interesting and to continue making progress, it’s important to vary your exercises from time to time. Try incorporating new moves or switching up the order in which you do them to keep your muscles guessing.
Don’t forget to cool down: Just like it’s important to warm up before your workout, it’s also important to cool down afterwards. A few minutes of light cardio and some static stretches can help to prevent muscle soreness and improve recovery.

Now that you have an understanding of the benefits and some tips for getting the most out of a push pull workout, let’s take a look at some of the best push and pull exercises you can include in your routine:

Best push exercises

Bench press
Shoulder press
Push-ups
Dips
Incline press

Best pull exercises

Pull-ups
Rows
Lat pull-downs
Bicep curls
Tricep pull-downs

5 Day Push pull workouts

With these exercises in mind, here is a sample 5 day push pull workout plan that you can use as a starting point:

Day 1: Push

Bench press – 3 sets of 8-12 reps
Shoulder press – 3 sets of 8-12 reps
Push-ups – 3 sets of 8-12 reps
Dips – 3 sets of 8-12 reps
Incline press – 3 sets of 8-12 reps

Day 2: Pull

Pull-ups – 3 sets of 8-12 reps
Rows – 3 sets of 8-12 reps
Lat pull-downs – 3 sets of 8-12 reps
Bicep curls – 3 sets of 8-12 reps
Tricep pull-downs – 3 sets of 8-12 reps

Day 3: Rest

Day 4: Push

Bench press – 3 sets of 8-12 reps
Shoulder press – 3 sets of 8-12 reps
Push-ups – 3 sets of 8-12 reps
Dips – 3 sets of 8-12 reps
Incline press – 3 sets of 8-12 reps

Day 5: Pull

Pull-ups – 3 sets of 8-12 reps
Rows – 3 sets of 8-12 reps
Lat pull-downs – 3 sets of 8-12 reps
Bicep curls – 3 sets of 8-12 reps
Tricep pull-downs – 3 sets of 8-12 reps

5 Day Push pull workout PDF

FAQ about calisthenics workout

What are the 5 types of calisthenics?

See below for some examples of the various calisthenics you can try.

Military calisthenics
Flashy calisthenics
Street calisthenics
Aesthetic calisthenics
Static calisthenics
Playground calisthenics

How do Beginners start calisthenics?

Always remember to warm up.

Is 20 minutes of calisthenics enough?

No, it’s not enough. Calisthenics workouts need to be at least 30 minutes to be effective.

Can you build muscle with just calisthenics?

The response is “sure, of course you can,” to put it briefly. The longer response to the topic of how to gain muscle with calisthenics requires additional context and explanation of why, how, and whether or not building muscle should be your aim.