Fitness Education - Push Pull Legs 3 Day Split Beginner

Pu Push sh Pu Pullll Le Legs gs 3 Da Dayy SSpl pl plit it B Be egin ginne ne nerr ÷ Day 1 3 Push workout 3 Chest, Shoulder, and Triceps ÷ Day 2 3 Pull workout 3 Back, Rear Delt, Biceps and Core ÷ Day 3 3 Legs 3 Quads, Hamstrings, Calves and Glutes Day 1 3 Chest, Shoulder, and Triceps Push Workout Muscles Reps Flat Bench Press Chest 12, 10, 8 Incline Dumbbell Press Chest 10, 8, 6 Machine Fly Chest 12, 10, 8 Overhead Press Shoulder 12, 10, 8 DB Front Raises Shoulder 10, 8, 6 Bent Over Lateral Raises Shoulder 10, 8, 6 Triceps Pushdown Tricep 10, 8, 6 Day 2 3 Back, Rear Delt, Biceps, and Core Pull Exercises Muscles Reps Pullup/Assisted PU Back & Biceps AMRAP x 3 Deadlift Back & Legs 6, 4, 2 Pull Exercises Muscles Reps Pulldown Back 12, 10, 8 Seated Rowing Back 10, 8, 8 Single DB Rowing Back 10 x 2 Face pull Back & Rear Delt 10 x 2 Barbell Curl Biceps 10 x 2 Plank Core 45-60 sec Side Plank Core 20-30 sec Reverse Crunches Core AMRAP x 2 Day 3 3 Quads, Hamstrings, Calves, and Glutes Legs Workout Muscles Reps DB Lunges Quads & Hams 10 x 2 Barbell Back Squat Quadriceps 15, 12, 10 Machine Leg Press Quadriceps 10 x 2 Barbell RDL Hamstrings & LB 8, 6, 4 Hamstring Curl Hamstrings 10, 8, 6 Barbell Hip Thrust Glutes 10, 8, 6 Calf Raises Calves 15, 12, 10 What do in the next weeks? The above 3 Day PPL split for the first week. However, you can replace some exercises with other exercises in the second, third, and fourth weeks. Here9s a quick view of exercises you can add or replace in the following weeks of the workout program. ÷ ÷ ÷ ÷ ÷ ÷ Chest ÷ Incline Barbell Bench press, ÷ DB squeeze press, ÷ Dips, and ÷ Landmine press. Shoulder ÷ Arnold Press, ÷ Shoulder Shrug, ÷ Barbell Front Raise, ÷ Leaning DB Lateral Raises Legs ÷ Barbell Jammers, ÷ Hack Squat, ÷ Sumo Squat, ÷ Bulgarian Split Squat, ÷ The Sumo Deadlift, ÷ Glute Bridges, and ÷ Barbell Lunges. Back ÷ Barbell Bent Over Row ÷ V Grip Lat Pulldown ÷ Facepull ÷ Barbell T Rowing ÷ Australian Pullup Triceps ÷ Skull Crusher ÷ Narrow Grip Bench Press ÷ Diamond Pushup Biceps ÷ Chinups ÷ Incline DB Curl ÷ Preacher Curl