Push/Pull workout

Push/Pull workout for muscle mass and strength

This routine includes exercises that target most of the major muscle groups in the body, including the legs, chest, back, shoulders, biceps, triceps, and abs. It includes a virtual rest days for complementing the routine with limited cardio and a few exercises to specifically target certain muscle groups such as the calves, forearms, and lower back directly.

Good for building mass

This workout routine is a "push-pull" split, which means that it alternates between exercises that primarily work the "pushing" muscles (e.g. chest, shoulders, triceps) and exercises that primarily work the "pulling" muscles (e.g. back, biceps). This type of split allows for good balance and variety in the workout, and also helps to prevent overworking specific muscle groups. Additionally, each workout day is split between upper body and lower body muscles this helps to balance the effort and wear on the body over the course of the week. Another reason for this split is that it allows for a greater frequency of training for each muscle group, which can promote muscle growth.

How it works

Each exercise has six sets, the first two should be used to warm up and get confidence with the movement. The remaining four must be used to increase weight but never to a point where the execution form is sacrificed or you can't make at least 8 reps. The weight must also allow you to make a powerful movement when you push or pull, then to squeeze your muscle and slowly return to the starting position.

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