One of the most popular training programs you might consider adding to your exercise routine is push/pull/leg training. This one in particular is great because it allows you to split your upper body, so you can hit each muscle group with greater volume. Doing so will help you see superior results. Once you’re past the beginner stage, you can try to get enough total work for each muscle group by doing an upper/lower split, so this is the next route to go. Curious how this ends up looking?

You will act…

• all pushing exercises (chest, shoulders, triceps) on push day, and
• all pull exercises (back and biceps) on pull day. Then you have legs, which have their specific day.

Let’s take a look at a sample program you can use. You can do this…

• once a week or
• in three days, then one day off, three days, then one day off and continue that way.

Push…

• Bench press: four sets of eight reps
• Shoulder press: three sets of ten reps
• Chest Fly: two sets of twelve repetitions
• Lateral raise: two sets of twelve repetitions
• Overhead triceps extension: three sets of fifteen reps

Sweater…

• Bent Over Rows – four sets of eight reps
• Lat Pull-Downs: four sets of eight reps
• Close-grip pull-ups: three sets of ten reps
• Single Arm Cable Row – Three sets of ten reps
• Dumbbell curls: two sets of ten reps
• EZ Bar Curl – two sets of fifteen reps

Legacy…

• Squats – four sets of six reps
• Deadlift: four sets of eight reps
• Walking lunges: three sets of ten reps
• Leg extension: three sets of twelve repetitions
• Hamstring curls: three sets of twelve reps
• Calf raises: two sets of fifteen repetitions

Try this exercise when you’re ready to jump to a higher frequency; a higher power training program. It can help you take your progress to the next stage.

Remember to start each training session with a five-minute warm-up and end with a decent cool-down as well. And do this every time. If you are going to add cardio training to your training plan, you can do so by adding it after you finish your session or on your days off from strength training. With that in mind, keep in mind that you need to have at least one day each week free from all forms of exercise. Having a rest day is relevant and necessary to promote optimal recovery and ensure that you maintain an ideal degree of balance in your life.