Push/Pull/Legs Athleltic Workout Split

By Alex Meyers

	Advanced (3+ years)
	53 minutes/day \| 3 days/week
	Build Muscle, Bodybuilding, Gain Strength, Athletic Performance
	Barbell, Squat Rack, Bodyweight, 45 Degree Leg Press Machine, Back Hyperextension Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, 1 x Dumbbell, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Incline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment Show More

Average Exertion

Average Cardio Intensity

This 3 day push/pull/legs split routine includes compound lifts and multiple intensities to instigate muscle growth that facilitates athletes. Each workout starts with a compound lift for 5 sets at a higher intensity, and is followed by a final set of the same lift at a lighter intensity for as many reps as possible. This variety of volume and intensity provides a base stimulus, and together with complementary lifts will make each day optimal for maximum muscle growth.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	8 reps	60s
2.Barbell Deadlift See Exercise Notes	4 sets	8 reps	60s
3.Single Leg Squat (pistol)	3 sets	8 reps	60s
4.Sled 45 Degree Calf Press	3 sets	8 reps	60s
5.Hyperextension (arms crossed)	3 sets	8 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Pull-up See Exercise Notes	5 sets	8 reps	60s
2.Lat Pulldown	3 sets	8 reps	60s
3.Seated Cable Row	3 sets	8 reps	60s
4.One-Arm Bent-Over Dumbbell Row	3 sets	8 reps	60s
5.Alternate Hammer Curl	3 sets	8 reps	60s
6.Face Pull	3 sets	8 reps	60s
7.Flutter Kicks (Reverse)	3 sets	8 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	8 reps	60s
2.Arnold Press	3 sets	8 reps	60s
3.Dumbbell Lateral Raise	3 sets	8 reps	60s
4.Incline Reverse Dumbbell Flye	3 sets	8 reps	60s
5.Face Pull	3 sets	8 reps	60s
6.Cable Triceps Pressdown	3 sets	8 reps	60s
7.Sit Up	3 sets	8 reps	60s

Date Created: 4/20/2021, UTC

Last Updated: 11/2/2021, UTC

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