Bodybuilding Push/Pull – Split plan

24/11/2023

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The bodybuilding push/pull split plan is designed to target specific muscle groups on different days to optimize muscle growth and recovery. The plan follows a push/pull split, alternating between pushing exercises (chest, shoulders, triceps) and pulling exercises (back, biceps) on different days, with a dedicated leg day. This bodybuilding push/pull split plan will take you to the next level.

Split Plan – Push/Pull

Duration: 8-12 Weeks

Remember to adjust the weights and repetitions based on your fitness level and goals. It’s always important to warm up properly before each workout and maintain proper form throughout the exercises to prevent injuries. If you’re new to weightlifting or have any underlying health conditions, it’s recommended to consult with a fitness professional or healthcare provider before starting a new exercise program.

Day 1: Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps
Barbell Bench Press	4	8-10
Dumbbell Shoulder Press	3	10-12
Incline Dumbbell Flyes	3	10-12
Triceps Pushdown	3	10-12
Overhead Triceps Extension	3	10-12

Day 2: Pull (Back, Biceps)

Exercise	Sets	Reps
Deadlifts	4	6-8
Wide-Grip Pull-Ups	3	8-10
Seated Cable Rows	3	10-12
Barbell Curls	3	8-10
Preacher Curls	3	10-12

Day 3: Legs

Exercise	Sets	Reps
Squats	4	8-10
Leg Press	3	10-12
Romanian Deadlifts	3	10-12
Leg Extensions	3	10-12
Standing Calf Raises	4	10-12

This workout plan for bodybuilding targets different muscle groups and promotes overall strength and hypertrophy. Keep in mind that it’s important to consult with a qualified fitness professional before starting any new exercise program to ensure it aligns with your goals and abilities.
This is just a sample workout plan, and you can customize it according to your preferences and needs. It’s essential to gradually increase the weights and focus on maintaining proper form throughout each exercise. Additionally, ensure you have a balanced diet and adequate rest for optimal muscle growth and recovery.