Push-Pull Training

Train your muscles every third day with a push-pull workout split.



The best solution to this quandary is the push-pull system. Exercises in which your elbow joints are straight at contractions (bench presses, shoulder presses, pushdowns, etc.) are pushers. Exercises in which your elbow joints are bent at contractions (T-bar rows, pulldowns, barbell curls, etc.) or in which you lift vertically (deadlifts, shrugs, etc.) are pullers. Pushers and pullers are divided into separate workouts. So, you work chest, front delts, and triceps in a push workout, and back, rear delts, traps, and biceps in a pull workout. This allows you to train body parts twice weekly or twice every eight days with sufficient time to recuperate between workouts.


  • This system is ideal for splits in which your body is divided into three workouts over three days.
  • Schedule pushing muscles (chest, front delts, triceps) for one workout.
  • Schedule pulling muscles (back, rear delts, traps, biceps) for a different workout.
  • Each workout should progress in this order: chest or back, shoulder muscle(s), triceps or biceps.
  • Medial delts, which assist on overhead presses, should be hit in the push workout.


  • Many people like to train legs after an off-day. However, to maximize the rest of your upper-body muscles, schedule leg day between the push and pull days.
  • If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.
  • Legs can also be divided into push (quads) and pull (hamstrings) workouts.
  • Calves and abs can be trained on any of the three days.


Watch the Olympia evening shows LIVE from Las Vegas

  • DAY 1 | PUSH | Chest, Front & Medial Delts, Triceps
  • DAY 2 | LEGS | Quads, Hamstrings, Calves, Abs
  • DAY 3 | PULL | Back, Rear Delts, Traps, Biceps, Forearms
  • DAY 4 | OFF


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