The push pull program is a great way to start off as a beginner.
It focuses categorizes workouts by exercises.
One day will be push, another pull, and then legs.
This allows you to focus on compound lifts while making the most out of your strength and hypertrophy.
If you're a skinny guy who's new to the weight room and wants to add slabs of high-quality muscle mass, then this article is for you.
Weightlifting is an incredible activity for build both the body and mind.
Unfortunately, those who have trouble gaining weight may only experience the latter.
(See the 30+ best bodybuilding program here)
Here at FitFrek, we understand the frustration that comes with cramming your face with food and hitting the weight room only to see scale not budge.
Thankfully, there's a cure.
The approach is not groundbreaking nor will it turn you in to a mass monster overnight, but it will add significant amounts of quality lean mass if you're consistent, eat like a horse, and strive for progression.
This article outlines an ideal warm-up for your weight training days, provides two sample routines following a push/pull/legs split, and offers several exercise swaps in case you don't have the physical ability to or equipment for some of the exercises written in the sample routines.
After setting my mindset and choosing my music playlist for the workout, I perform 5 to 10 minutes of moderate intensity cardiovascular activity.
My all-time favorite movement is jump rope because it's not only a full body warm-up that helps to develop the stubborn calf muscles and requires virtually no space, but it also increases coordination.
Prior to an upper body-focused workout, I perform movements engaging the arms and back like the rowing machine and elliptical trainer.
Bending down and touching your toes is NOT acceptable during the dynamic stretching portion of your warm-up.u200b
During this portion, you should be performing movements that lengthen and loosen the target muscle groups.
For example, on my upper body days I may perform arm swings and shoulder circles.
On lower body days, I incorporate forward to backward and left to right leg swings as well as lunges with an upper body twist.
Perform each movement for two to three sets of 10 reps per arm, leg, or shoulder.
Think explosive exercises.
At this point you've increased your heart rate and worked out some of the kinks from sitting at work or in class all day.
It's time to prime our nervous system so that the proper muscles are contracting when we need them.
On upper body days, I incorporate three sets of five explosive repetitions using exercises like clap or plyometric push ups and med ball slams from overhead.
On lower body days, I stick with box jumps, kettlebell swings, and jump lunges.
After completing this portion of the warm-up your body should be at peak performance and primed for gains.u200b
Exercise | Sets | Reps | Rest Perio | Notes |
---|---|---|---|---|
Barbell Bench Press | 3 | 10,8,u200b5 | 120-150s | Focus on pulling the bar apart. |
Seated Dumbell Overhead Press | 3 | 10,8,u200b6 | 60-75s | Dumbbells should come down to ear level or lower. |
Close Grip Bench Press | 3 | 12,10,u200b8 | 60-75s | Keep your elbows tucked throughout the movement. |
Seated Dumbell Lateral Raise | 3 | 25,20,u200b15 | 45-60s | Go slow and hold at the top for one second before lowering. |
Seated Chest Fly Machine | 3 | 20 | 45-60s | Keep your elbows in-line with your wrists and shoulders. |
Seated EZ-Bar Overhead Tricep Extension | 3 | 1u200b5,12,1u200b0 | 45-60s | Keep your elbows tucked throughout the movement. |
Push-ups | 3 | AMRAP | 60s | Chest should almost but not quite touch the ground at the bottom of each rep. |
Exercise | Sets | Reps | Rest Perio | Notes |
---|---|---|---|---|
Barbell Deadlift | 3 | 6 | 120-150s | Flex your lats and use mixed grip or straps on your heaviest sets. |
Lat Pulldown | 3 | 10,12,15 | 60-75s | Retract your shoulder blades and hold the bottom for at least one second. |
Chest Supported Low Incline Dumbbell Row | 3 | 12 | 60-75s | Perform one hand at a time or alternating. |
Dumbbell Reverse Flies | 3 | 15 | 45-60s | Squeeze your shoulder blades together at the top as hard as possible for at least one second. |
Trap Bar Shrug | 3 | 12 | 45-60s | Strap up and hold at the top for one to three seconds. |
Barbell Curl | 1 | 10 | 45-60s | Start light and perform all 10 reps without setting down the barbell. Progress by hit more than 10 reps or increasing weight while decreasing reps. |
Dumbbell Farmer's Walks | 3 | 40 to 50 yards | 60s | Take small steps and keep your chest up. |
Exercise | Sets | Reps | Rest Perio | Notes |
---|---|---|---|---|
Barbell Back Squat | 3 | 5,8,10 | 120-150s | Ensure your knees remain in-line with your toes throughout the entire movement. |
Barbell Stiff-Legged Deadlift | 3 | 8,10,12 | 60-75s | Use straps and descend only until you feel a nice stretch in the hamstrings. |
Single Leg Press | 3 | 12-15 per leg | 60-75s | Perform all repetitions with one leg before moving to the next leg. |
Lying Leg Curls | 3 | 15 | 45-60s | When you can perform more than 15 reps per set then hold a weight plate behind your head. |
Seated Leg Extensions | 1 | 15 | 45-60s | Start light and perform all 15 reps without allowing the weight stack to rest at the bottom. Progress by increasing weight and decreasing reps. |
Standing Calf Raise | 3 | 15 u200b | 45-60s | Hold the top position for one to three seconds. |
Decline Sit-up | 3 | AMRAP | 60s | When you can perform more than 15 reps per set then hold a weight plate behind your head. |
Exercise | Sets | Reps | Rest Perio | Notes |
---|---|---|---|---|
Standing Barbell Overhead Press | 3 | 6,8,10 | 120-150s | Brace your abdominals throughout the movement and use a false grip (thumbs on the same sides as your fingers) if you experience wrist pain. |
Incline Dumbbell Bench Press | 3 | 10-12 | 60-75s | Allow the weights to descend slowly and press up and inwards explosively. |
Parallel Bar Dips | 3 | AMRAP | 60-75s | Perform only the lowering (negative) portion if you are unable to complete more than 5+ full repetitions. |
Cable Chest Press | 3 | 12 | 45-60s | Hold the bottom stretched position and top flexed position for one second. |
Standing Cable Lateral Raises | 3 | 12, 15, 20 | 45-60s | Perform one arm at a time or both simultaneously depending on equipment availability. |
Kneeling Rope Tricep Pushdowns | 3 | 10 | 45-60s | Perform one arm at a time or both simultaneously depending on equipment availability. |
Kneeling Landmine Press | 3 | 15 | 60s | Place a barbell in the corner of a room and add 10 to 25 lbs on the end facing you. Kneel and grasp the barbell in the palm of your hands so that it's slightly above your chest and press upwards. |
Exercise | Sets | Reps | Rest Perio | Notes |
---|---|---|---|---|
Trap Bar Deadlift | 3 | 6 | 120-150s | This movement incorporates more quadriceps and places less stress on the lower back. |
Barbell Overhand Row | 3 | 10,12,15 | 60-75s | Use straps and pull the bar towards your lower chest. |
Pull-ups | 3 | 12 | 60-75s | Perform only the lowering (negative) portion if you are unable to complete more than 5+ full repetitions. |
Reverse Fly Machine | 3 | 15 | 45-60s | Hold the bottom stretched position and top flexed position for one second. |
Chest Supported Incline Shrugs | 3 | 12 | 45-60s | Perform one arm at a time or both simultaneously depending on equipment availability. |
Dumbbell Incline Curls | 3 | 12 | 45-60s | Perform one arm at a time or both simultaneously depending on equipment availability. |
Barbell Static Holds | 3 | 1 | 60s | Place a barbell in the corner of a room and add 10 to 25 lbs on the end facing you. Kneel and grasp the barbell in the palm of your hands so that it's slightly above your chest and press upwards. |
Exercise | Sets | Reps | Rest Perio | Notes |
---|---|---|---|---|
Barbell Front Squat | 3 | 6 | 120-150s | Take an Olympic clean grip to improve wrist flexibility. |
Dumbbell Romanian Deadlift | 3 | 12 | 60-75s | Use straps and descend only until you feel a nice stretch in the hamstrings |
Dumbbell Reverse Lunges | 3 | 12-15 per leg | 60-75s | Ensure your torso and chest stay upright throughout the movement. The wider the step the more the glutes are emphasized over the quadriceps. |
Seated Single-Leg Leg Extensions | 3 | 20 | 45-60s | Perform all repetitions with one leg before moving to the next leg. |
Kettlebell Swings | 1 | 20 | 45-60s | Start light and perform all 20 reps without allowing the weight stack to rest at the bottom. Progress by increasing weight and decreasing reps. |
Seated Calf Raise | 3 | 1u200b5 | 45-60s | Hold the top position for one to three seconds. |
Rope Cable Crunches | 3 | 20 | 60s | Breathe out prior to performing each rep to improve abdominal muscle contraction. |
Looking for more programs?
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If you have any questions, please comment below or email me or message me on Instagram (nadergains).
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