Push, Pull and Leg workout for beginners : Beginner's workout Plan

 

Workout plan is must in order to gain desire body personality specially in the case of beginner. 

You can't make progress without workout plan, so here it this article we will tell you most common but effective workout plan for beginners, Push-Pull-Leg workout. 

What is Push-Pull-Leg workout?

Push-Pull-Leg is a type of split workout plan in which body is train in order to push days, pull day and legs days. 

In push day, exercise are done in which muscle tend to required push the weight to train the muscle of Chest, Triceps, Shoulders. 

In pull day, that exercise are done in which muscle tend to required pull to train the muscle of Back, biceps and forearms. 

In leg days, Muscles of entire legs are get to train. 

Why Push-Pull is better one?

Push-pull is one of the best split workout plan because it allows to train particular  muscles twice a week. 

Anyone can do split workout whether your are a beginner, intermediate or Advance.

This is a popular training split performed by bodybuilders and athletes, like football players and wrestlers. 

Workout Plan for beginners 

Beginners can take rest on alternate days of the workout. 

Beginners:

• Day 1: Push
• Day 2: Rest
• Day 3: Pull
• Day 4: Rest
• Day 5: Legs and core

 Day 1: Push Day 

• Seated dumbbell shoulder press. 
• Dumbbell incline chest press. 
• Bodyweight triceps dips. 
• Cable rope triceps push-down
• Incline dumbbell chest fly. 
• Dumbbell lateral shoulder raises.

Day 3: Pull day

• Bent over barbell row.
• Wide grip back pulley  
  
• Cable pulldown. 
• Dumbbell shrugs.
• Barbell biceps curls.

Related article: Best pull exercises : Pull day workout

 Day 5: Legs and Core 

• Deadlift
• Barbell back squat.
• Quadriceps leg extensions.
• Seated hamstring leg curls
• Dumbbell standing calf raise.  
• Hanging leg raise

Benefits of Push-Pull workout 

• Anyone can take benefit
• Allows train particular muscle twice a week 
• Optimal time for rest
• Help improve muscle gain
• Help create balance physique 

 

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