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Weight Training Push & Pull Split Routine
Once you start weight training more intensively it becomes essential to split your routines into more than one session per week. This is to avoid overtraining, which occurs when repeatedly exercising your muscles before they have fully recovered. Splitting the routine this way allows more regular training, as although the day after training your pushing muscles are still recovering, you can utilise and train the pulling muscles.
One of the most common split routines is the push & pull split, which simply involves performing all the pulling exercises in one session, then the following day performing all the pushing exercises. The push/pull split training routine is one of the most basic splits developed. It has been utilised by competitive bodybuilders and athletes alike. The push/pull split simply categorizes weight training exercises into two types, pushing movements and pulling movements. Typically a push session involves exercising the chest, shoulders, quads and triceps; the pull session exercises the back, biceps, hamstrings and traps.
The standard push/pull split works best for athletes and weight lifters, but it is not ideal for bodybuilders who requires more isolation exercises. Most muscle groups require exercises that do not fall into either the push or pull categories. For example, leg extensions, leg curls, bicep curls tricep extensions, lateral raises and flyes are neither pushing movements nor pulling movements – they are what are often referred to as angular movements. These angular movements do not follow a straight line, and are the isolation exercises – isolated because they do involve the movement of just a single joint, whereas pushing and pulling a weight in a straight line requires several joints to work together. So the push/pull split is really best for athletes, martial artists and weight lifters, that are developing core body strength, i.e. they are the compound weight training exercises.
Print out a training log for this split routine here: Push & Pull Split Routine Training Log Sheet.
Push Day
| Muscle Group | Exercise | Sets | Reps | Rest |
| Chest | Barbell Bench Press | 3 | 4-6 | 2 minutes |
| Legs | Barbell Squat | 3 | 4-6 | 2 minutes |
| Shoulders | Overhead barbell press | 3 | 4-6 | 2 minutes |
| Triceps | Close-grip bench press | 3 | 6-8 | 2 minutes |
| Calves | Standing Calf Raises | 3 | 8-10 | 1 minute |
Pull Day
| Muscle Group | Exercise | Sets | Reps | Rest |
| Back | Deadlift | 3 | 4-6 | 2 minutes |
| Back | Bent-over Row | 3 | 4-6 | 2 minutes |
| Biceps | Chin Ups / Drag Curls* | 3 | 8-10 | 2 minutes |
| Traps | Barbell Shrug | 3 | 8-10 | 2 minutes |
| Abs | Hanging Leg Raise | 3 | 10-12 | 1 minute |
This standard push & pull split routine just requires a barbell and bench to perform (ideally with a power rack for safety). You can alter the number of repetitions depending on your weight training goals. That is, if you are training intensively for strength, train in the rep range of 4-7, for hypertrophy (muscle mass) training in the rep range of 8-12, and for endurance train with 15-20 reps per set.
Remember to keep a good training diary to ensure that you improve on each training session, and concentrate on weak areas to ensure that you develop a well balanced physique.
*The Drag Curl is designed to increase bicep isolation. It is performed by literally dragging the barbell up your torso while pulling the elbows backwards. You can perform a standard curl here, or mix the curls up a little with hammer curls, preacher curls, EZ Bar curls, as well as straight bar curls. Depending on your goals, choose either chin ups or the drag curls, or simple alternate or do both. See what works for you.
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How many times a week would you do something like this? Would it be a:
Push/rest/pull/rest/push/rest/rest
pull/rest/push/rest/pull/rest/rest kind of thing?
Personally I would do this twice a week to allow time for cardio, martial arts etc. But if you are just weight training, then every other day could be doable. Rest and nutrition are essential to quick recovery though.
How long would you recommend you stick to this particular routine for? Would you reccomend alternating a weekly push/pull split for example doing your routine above Mon/Tue + Thu/Fri, and then a different routine the next week, and then alternating back to yours?
Personally we would recommend 2 sessions per week, one push and one pull. Then on the other days do cardio or bodyweight training, yoga etc. Keep doing the routine until you hit a plateaux. S long as you are making progress, there is no need to stop. But if you find that the routine is no longer working for particular body parts, you will need to change it, add different exercises, work harder on some muscles etc. But each person is different, so really it is about what your goals are and how you progress.
Would this be an ideal workout for Boxing training?
Ernie, not sure if it is ideal, but it will certainly help. Have you seen our article on plyometric boxing workouts, or Bruce Lee’s strength training? These may be useful too.