If you’ve ever stepped foot in a gym or scrolled through fitness forums, chances are you’ve heard of the push/pull workout split. But what exactly are push and pull days? And why is this training strategy so popular among beginners and advanced lifters alike?
In this post, we’ll break down the difference between push and pull workouts, why this split is effective, and give you a sample push/pull weekly workout plan to help you train smarter.
What Are Push and Pull Days?
The push/pull split is a style of weight training where workouts are divided based on the type of movement being performed:
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Push Days: Focus on exercises that target muscles involved in pushing movements. This includes the chest, shoulders, and triceps.
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Pull Days: Focus on exercises that target muscles involved in pulling movements. This includes the back, biceps, and rear delts.
For example:
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A bench press is a push movement, activating the chest, shoulders, and triceps.
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A pull-up is a pull movement, working the back and biceps.
Why the Push/Pull Split Is So Effective
The push/pull split is one of the most efficient training strategies for several reasons:
1. Improved Recovery
By splitting your workouts based on movement patterns, you avoid overtraining the same muscle groups. While your push muscles recover, you’re training pull muscles, and vice versa.
2. Balanced Muscle Development
Push/pull training promotes symmetry. You’re hitting both sides of the body’s movement patterns evenly, which reduces the risk of muscular imbalances.
3. Time-Efficient
Since similar muscles are trained together, warm-ups are streamlined and transitions between exercises are quicker.
4. Flexible for All Fitness Levels
Whether you're a beginner or advanced lifter, this split can be adjusted for frequency and intensity, making it a favorite in modern gym culture.
Sample Push/Pull Weekly Workout Plan
Here’s a simple push/pull weekly routine with a rest day built in. This plan assumes you're working out 5 days a week:
Day 1: Push (Chest, Shoulders, Triceps)
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Barbell Bench Press – 4 sets of 8 reps
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Dumbbell Shoulder Press – 3 sets of 10 reps
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Incline Dumbbell Press – 3 sets of 10 reps
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Lateral Raises – 3 sets of 12 reps
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Triceps Rope Pushdown – 3 sets of 15 reps
Day 2: Pull (Back, Biceps)
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Pull-Ups or Lat Pulldown – 4 sets of 8-10 reps
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Barbell Bent-Over Rows – 3 sets of 10 reps
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Seated Cable Rows – 3 sets of 10 reps
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Dumbbell Bicep Curls – 3 sets of 12 reps
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Hammer Curls – 3 sets of 12 reps
Day 3: Legs
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Squats – 4 sets of 8 reps
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Romanian Deadlifts – 3 sets of 10 reps
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Leg Press – 3 sets of 12 reps
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Calf Raises – 3 sets of 15 reps
Day 4: Push (Variation)
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Dumbbell Chest Press – 4 sets of 10 reps
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Arnold Press – 3 sets of 10 reps
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Cable Flyes – 3 sets of 12 reps
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Overhead Triceps Extension – 3 sets of 12 reps
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Front Raises – 3 sets of 12 reps
Day 5: Pull (Variation)
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Deadlifts – 4 sets of 6 reps
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T-Bar Row – 3 sets of 10 reps
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Face Pulls – 3 sets of 15 reps
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Concentration Curls – 3 sets of 12 reps
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EZ Bar Curl – 3 sets of 12 reps
Day 6 & 7: Rest or Active Recovery
Go for a walk, do yoga, or take a light swim to keep your body moving and aid muscle recovery.
Final Thoughts
The push/pull split is a science-backed, efficient, and balanced approach to building muscle, strength, and endurance. Whether you're training for aesthetics, performance, or general fitness, incorporating push and pull days into your schedule can help you get results faster and avoid burnout.
Looking to take your training to the next level? Start with the plan above and adjust based on your goals, experience, and recovery needs.
