Two Day Split Program(Push/Pull)

Workout A: Push

Workout B: Pull


  • Italicized exercises are optional.
  • Generally, choose basic exercises when possible.
  • Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
  • A glute/quad exercise may be substituted for a quadriceps exercise.
  • The hip adductors & abductors may be exercised exclusively with the push or pull workout.
  • Obliques may be exercised with push workout.
  • If performing lateral raise (isolated movement), move side delts to push workout (after calves) to decrease overuse of supraspinatus.
  • If performing upright row (compound movement), exercise side delts on pull workout (as outlined) to decrease overuse of elbow flexors.
  • Also see complementary pairing of exercises involving low back.

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