FREE Workout Template: Download a FREE copy of the spreadsheet I made for tracking this push/pull/legs routine
This 3 day beginner push/pull/legs split routine is a simple and convenient training method, which is best for novice "hardgainers" who have trouble recovering from more frequent training splits.
This split is perfect for any lifter who is simply trying to maintain his current strength and muscle mass.
I typically advise new lifters to do full body training (see MYx8, Rippetoe's Starting Strength and Beginner Full Body Workout Routine) because it trains each muscle group very frequently (3x/week), which is optimal for gaining strength and building muscle if you can handle it.
However, there are a small number of true "hardgainers" who can't handle this much training frequency, and would do better on a push/pull/legs split that hits each muscle 1x/week.
So, what does a push/pull/legs split routine entail? It's simple: the first workout is upper body push exercises, the second workout is upper body pull exercises and the final workout is all leg exercises
Beginner Push/Pull/Legs Split Routine – Template
FREE Workout Template: Click here to get the FREE spreadsheet I made so you can track progress on this routine
| Monday | Wednesday | Friday | |
|---|---|---|---|
| Week 1 | Push | Pull | Legs |
| Week 2 | Push | Pull | Legs |
| Push | Pull | Legs |
|---|---|---|
| Bench Press 3 x 5 | Deadlift 3 x 5 | Squat 3 x 5 |
| Barbell Overhead Press 3 x 5 | (Weighted) Pull Up 3 x 5 | Romanian Deadlift 3 x 5 |
| (Weighted) Dip 3 x 8 | Barbell Bent Over Row 3 x 8 | Leg Press 3 x 8 |
| Dumbbell Shoulder Press 2 x 8 | Dumbbell One-Arm Row 2 x 8 | Barbell Glute Bridge 2 x 8 |
| Dumbbell Triceps Extension 3 x 12 | Barbell Curl 3 x 12 | Standing Calf Raise 3 x 5 |
| Weighted Crunch 2 x 12 | Weighted Hyperextension 2 x 12 | Seated Calf Raise 3 x 12 |
Beginner Push/Pull/Legs Split Routine – Guidelines
Warm Up
Use this warm up routine before each workout. Perform 3 warm up sets for the first exercise, and 1-2 for each exercise after that (if any at all).
Rest Time Between Sets
Rest 2-3 minutes between the heavier sets (i.e. sets of 5 reps). Rest 90 seconds to 2 minutes between sets with more moderate loads (i.e. sets of 8 reps and 12 reps).
Weight & Progression
Use the same weight on all sets of a given exercise. Lift to within 2 reps of failure on all exercises.
It's okay to hit failure on the your lifts occasionally, especially the heavier lifts. But failure shouldn't be your goal.
Try to increase the weight of each lift as much as you can, every workout, without sacrificing your form.
Hi alex,seems like the excel spreadsheet is broken, i am unable to choose the exercise for the tracking tab on the beginner ppl
Hey Will, thanks for the heads up. I’ll have to update that in the email so future people who sign up won’t have the same error.
Please check your email. I sent you an updated spreadsheet that should solve exercise drop-down issue.
Best,
Alex
Can you drop me one of these spread sheets also?
Sure, check your inbox.
Hey Alex,
May I get one too please?
Best regards,
Mel
Hi Mel,
I checked my database for your email address, and it looks like you never signed up. Just click the link at the top of the page (right after it says “FREE Workout Template:”). A form will pop up. After you submit the form, check your email inbox and it should be there within a minute or two. Let me know if you have any issues.
Can I have the excel file please
Sure, check your inbox.
Hi Alex, can I have the excel file to please
Hey,
Can I get this in a spreadsheet as well?
Hi, am I also able to get the excel sheet, thank you.
I just tried to download the excel file on my computer and it isn’t downloading. Either link in the email. The ebook worked great but this link isn’t. Could you resend it to me please to try again?
Never mind my last comment, I found a work around and look forward to digging in. Thank you
Enjoy!
Hi Alex,
Might be a stupid question here. When doing these exercises, do I ever increase the number of reps in each set? Or do I focus on increasing the weight?
KH
That’s a good question. This program is designed to focus on increasing weight. However, if you plateau for a few weeks, you can modify the program with a slight switch in strategy — switch to increasing reps (by up to 2 more reps than prescribed) from workout to workout. Once you get to doing you plateaued weight for 2 more reps than when you first plateaued (e.g. you plateaued at 200×5; work to get to 200×7 over time), then you can switch back to increasing weight over time.
Hello,
I subscribed but email with spreadsheet never arrived.
Is there a way to send it directly?
Best regards.
I looked in my email software and it shows you opened the email with the link. However, I just sent you a follow up email directly with the link to the 3 Day Beginner Push/Pull/Legs Split Routine spreadsheet. Enjoy!
Hello,
I subscribed but the email with the spreadsheet never arrived.
Is there a way to send it directly?
Thanks!