There are many different types of workout routines that work differently for different people. I've already written about a full body routine, now it's time to discuss another popular and effective routine called push-pull routine. Also note that this is push-pull and not push-pull-legs routine. I'll explain why later on. So, let's get down to it.

The characteristics of my push-pull routine are:

Moderate To High Frequency. This program has you train the same body parts pretty often. I discussed why training frequency is important in one of my previous posts. It's critical to the speed of your progress. You Might Need To Add Rest Days. Because of it's high frequency and having to constantly workout, you might start showing symptoms of overtraining. You might be tired all the time, low energy, your body hurts and so on. In hat case, feel free to take an extra rest day or a rest in in general, if you have no rest days. You Should ALWAYS Listen To Your Own Body. The program that I'm about to give you is structured according to general rules of resistance training for those who want to increase strength and muscle mass. But we are all different. Some people can train more, others less based on their genetics, age, gender, training experience, nutrition, sleep and so on. Also, sometimes you're not just get tired physically, but also mentally. You just get sick of training the way you are training. So feel free to modify this program's frequency, rest periods and rep and set schemes to suit your body and mind. Avoid Overtraining. There is such a thing as training too hard and if you do it it will actually hurt and set you back. Especially with a program like this that has you train the same body parts often. So, avoid training to failure, meaning that you shouldn't push every rep that you can every set and just lift weights until you can't anymore. Do Different Variations. It's recommended that you alternate every workout session between different variations of the same exercise to put different emphasis on different parts of the muscle and the movement which will lead to a more balanced physique and greater all-round strength and less imbalances in the long run. On Push Day You Train Pushing Muscles And On Pull Day You Train Pulling Muscles. During push day, you should do pushing exercises, like bench press, overhead press, tricep extensions and squats, to train your pushing muscles, like chest, front deltoids, triceps and quadriceps. On pull day you do exercises like pull ups, deadlifts, bentover rows, shrugs and crunches to train your lats, hamstrings, traps and abs. Make The program More Difficult As You Progress. As you make progress, to keep moving forward, you have to apply the principle of progressive overload. So you have to increase the weight, reps, sets, shorten the rest periods, do more difficult exercises and so on.

Another important thing to do is right before you workout, you need to stretch your entire body and do some light cardio to prepare yourself for the workout and prevent injuries.

It's recommended that you follow the rep and set scheme, but you can change it according to the needs of your body.

Switching exercise order is also okay as long as you do it to accommodate your needs and wants, but it's recommended that you switch different body part training rather than the exercise sequences of the particular body parts. And you should definitely not do simple one-joint isolation exercises, like bicep curls or triceps extensions, before large multi-joint compound exercises, like pull ups or bench press.

That being said, here's the program:

Day 1 - Push Day

Flat/Incline Bench Press 3x6-10 Chest/ Tricep Dips 3x6-10 Overhead Press 4x6-10 Squats 3x6-10 Tricep Extensions 3x6-12

Day 2 - Pull Day

Deadlifts 1-3x5-10 Pull Ups/ Chin Ups 3x6-10 Bent Over/ T-Bar Rows 3x6-10 Shrugs 3x8-12 Bicep Curls 3x6-12 Russian Twists/Crunches 4x8-12

Day 3 - Rest Day Or Repeat Everything

Conclusion

It's a great high frequency program that has you train same body parts and do same exercises often and also focus on the muscles that you train because of it's relative simplicity. But, because of it's high frequency, you might want to take extra rest days and so on, so you should always listen to your body and make this program less demanding if you need to. You should also make this program more difficult as you progress to keep making progress.

With that being said, if you're interested, give this program a chance and good luck in your fitness journey!