3-Day Push-Pull-Legs Workout Routine: PDF Guide and Fitness Tips

Ramnath Goenka

2 min read

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03-03-2025

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This comprehensive guide outlines a 3-day push-pull-legs workout routine designed for optimal muscle growth and overall fitness improvement. It includes a downloadable PDF for easy reference and valuable fitness tips to enhance your workout experience.

Understanding the Push-Pull-Legs Split

The push-pull-legs split is a popular training method that divides exercises based on the primary muscle groups involved. This approach allows for sufficient rest and recovery for each muscle group, promoting muscle growth and minimizing injury risk.

• Push: Focuses on exercises that primarily work the chest, shoulders, and triceps.
• Pull: Emphasizes exercises targeting the back and biceps.
• Legs: Concentrates on the quadriceps, hamstrings, glutes, and calves.

The 3-Day Push-Pull-Legs Workout Routine (PDF Downloadable)

(Note: A downloadable PDF containing this workout routine with detailed exercise descriptions and visual aids is available for download. Please see the link provided at the end of this post.)

Day 1: Push

• Bench Press: 3 sets of 8-12 repetitions
• Incline Dumbbell Press: 3 sets of 8-12 repetitions
• Overhead Press: 3 sets of 8-12 repetitions
• Triceps Pushdowns: 3 sets of 10-15 repetitions
• Lateral Raises: 3 sets of 12-15 repetitions

Day 2: Pull

• Pull-ups (or Lat Pulldowns): 3 sets of as many repetitions as possible (AMRAP) or 8-12 repetitions
• Bent-Over Rows: 3 sets of 8-12 repetitions
• Seated Cable Rows: 3 sets of 10-15 repetitions
• Bicep Curls: 3 sets of 10-15 repetitions
• Face Pulls: 3 sets of 15-20 repetitions

Day 3: Legs

• Squats: 3 sets of 8-12 repetitions
• Romanian Deadlifts: 3 sets of 10-15 repetitions
• Leg Press: 3 sets of 12-15 repetitions
• Leg Extensions: 3 sets of 15-20 repetitions
• Hamstring Curls: 3 sets of 15-20 repetitions
• Calf Raises: 3 sets of 15-20 repetitions

Important Fitness Tips for Optimal Results

• Warm-up: Always start with 5-10 minutes of light cardio and dynamic stretching.
• Proper Form: Focus on maintaining correct form throughout each exercise to prevent injuries and maximize results. Consider consulting a fitness professional for guidance on proper technique.
• Progressive Overload: Gradually increase the weight, repetitions, or sets over time to continue challenging your muscles.
• Rest and Recovery: Allow sufficient rest between sets (60-90 seconds) and between workouts (at least one day of rest between each training day). Prioritize adequate sleep (7-9 hours per night) and nutrition.
• Nutrition: Consume a balanced diet rich in protein to support muscle growth and recovery.
• Listen to Your Body: Pay attention to your body's signals. If you experience pain, stop the exercise and consult a healthcare professional.

Conclusion

This 3-day push-pull-legs workout routine provides a structured approach to building strength and muscle mass. Remember to prioritize proper form, progressive overload, and adequate rest and recovery for optimal results. Download the accompanying PDF for a detailed guide and remember to consult with a healthcare professional before starting any new workout routine.

(Downloadable PDF Link: [Insert Link Here – Remember to replace this with your actual downloadable PDF link])