I’ve mentioned on a few of my earlier posts that an excellent place to start in the gym is with a basic Push, Pull, Legs routine. This should be manageable for most with only 3 days needed per week. Each workout should take less than an hour – factor in 1 minute rest between sets and make sure you stay hydrated!
Let’s get started…
Day One – Push (40 minutes)
- Dumbbell Chest Press (4×10) – To maximise mind-muscle connection with your chest, keep the weight light, squeeze your armpits and focus on bringing your biceps together.
- Pectoral Fly (3×10)
- Lateral Raises (3×10)
- Shoulder Presses (3×10)
- Tricep Pushdown (3×15) – I find that higher volume helps to engage my triceps – rep out the last set until failure.
Day Two – Pull (45 minutes)
- Lat Pull Down (3×10)
- Upright Rows (3×10) – Make sure to depress your shoulders, pull with your elbows and limit any movement at the hip.
- Deadlifts (3×10)
- Bicep Curl (4×10) – Feel free to mix this between dumbbells, barbells and cables – even within the one session!
- Hammer Curl (4×10)
Day Three – Legs (40 minutes)
- Leg Extensions (4×12)
- Leg Press (4×12)
- Leg Curls (4×12) – Make sure you squeeze the hell out of your hamstrings at the top of the curl. Think of this one as a bicep curl for your legs.
- Calf Raises (4×12)
Starting out, I would recommend utilising this programme for around 6-8 weeks before tailoring further to maximise your progress and gains. Make sure to track your reps and weights each week and look to make small, incremental improvements each time you set foot in the gym.
If you want to add extra days into the programme, make sure any cardio you do is on a different day to the Push, Pull, Legs sessions or use additional visits to focus on improving form and practicing weak points. Make sure to leave enough rest between Push and Pull – think of using a Monday. Wednesday, Friday split.
Let me know how it goes on Twitter or in the comments below.