Push & Pull Express is a Level IV upper body workout that takes no prisoners.

This push/pull workout allows you to hit the major upper body muscles on days one and two before targeting your legs and core on day three

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Push Day • Chest Press • 4 sets X 12 reps • Machine Cable Flys • 3 sets X 15 reps • DB shoulder press • 3 sets X 12 reps • DB lateral raises • 3 sets X 20 reps • riceps brachi • brachi • Trice rope extension • 3 sets X 20 reps • DB Tricep Kickbacks • 3 sets X 15 reps • Pull Workout • Posterior deltoid • Tocos minar • Teres major • Trapezius (middle and lower) • - Infraspinatus • - Rhomboids (deep) • -Latissimus dorsi • Brachialis • 1.Bent-over Row 4x8 • 2.Hammer pull-ups 3x12 • Upper trapezius • Middle trapezius • Biceps brachi (short head) • Biceps brachii (long head) • - Brachialis • - Brachioradialis • 3.Barbell shrug 3x10 • 4.Barbell Curl 4×10 • Brachioradialis • Lateral deltoid • Posterior dollera • Teres minor • Infraspinatus • Trapezius (mid

Push Pull Legs 12 Week Program for Beginners: Monday - Push Workout, Wednesday - Pull Workout, Friday - Legs Workout

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The push pull legs split is a workout routine that trains your pushing (pecs, delts, triceps), pulling (back and biceps), and leg muscles on separate days.

Workout Split Chart

The 6-Day Push/Pull/Legs (PPL) Powerbuilding Workout Split combines strength and hypertrophy training for maximum muscle growth and power. Follow this structured program to target all major muscle groups effectively.

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Welcome to the Ultimate 6 Day Push Pull Legs Workout Routine, designed to increase muscle gains and improve overall body composition.

I am often thinking about who I want to be as I age, especially as I hit 80, 90, and 100 years old. If I want to be able to lift a toddler up over my head when I am 80, what do I need to do today in order to ensure that I have the mobility and strength to do that tomorrow?? Thinking about your push and pull muscles are important because we use those muscles to do many functional activities.