Three Day Split Program(Pull/Push/Legs)

Workout A: Pull

Workout B: Push

Workout C: Legs


  • Italicized exercises are optional.
  • Generally, choose basic exercises when possible.
  • Choose an auxiliary exercise if a second exercise for the same muscle group is needed.
  • A glute exercise may be substituted for a quadriceps or hamstrings exercise.
  • If a strict push-pull protocol is desired, Wrist and Neck Flexors may be exercised with pull workout and Wrist and Neck Extensors may be exercised with push workout.
  • Hip Flexors, Abdominal, and Obliques may be exercised with another workout.
  • If performing lateral raise (isolated movement), move side delts to push workout (after front delts or triceps) 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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