5 Day Push pull workout 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

FAQs

Is push-pull good for losing weight?

Push-pull workouts can be effective for weight loss. As they involve exercises that work large muscle groups and can therefore help to boost your metabolism. These types of workouts can also help to build muscle, which can help you to burn more calories even at rest.

Can you do push and pull day together?

Yes, it is possible to do push and pull exercises on the same day, as long as you are allowing your body sufficient time to recover between workouts. Push and pull exercises involve working different muscle groups, so doing them on the same day can provide a well-rounded, full-body workout.

If you are planning to do push and pull exercises on the same day, you may want to consider incorporating some type of cardio or other types of exercise, such as core work or flexibility training, to give your body a balanced workout.

Is push pull good for beginners?

Push-pull workouts can be a good option for beginners as they can help to build strength and improve overall fitness. These types of workouts can also be easily modified to suit your fitness level and can be adapted as you progress.

Here are a few tips for starting a push-pull workout routine as a beginner:

Focus on proper form: Make sure to use good technique when performing the exercises, as this will help to prevent injury and ensure that you are getting the most out of your workouts.
Use light weights: As a beginner, it’s important to start with weights that are appropriate for your fitness level. Choose weights that allow you to complete all of the prescribed reps with good form, but still challenge you.
Gradually increase the intensity: As you become more comfortable with the exercises, you can gradually increase the intensity by using heavier weights, increasing the number of reps, or decreasing the rest time between sets.

Is push-pull good for bulking?

Push/pull/legs (PPL) routine is a workout split that has been traditionally used to build muscle. However, recent research suggests that it may not be the most optimal approach for muscle growth when compared to higher training frequency.