The Best Push Pull Workout Routine for Muscle and Strength

A push pull workout routine is a popular training split that groups your major muscle groups according to your body’s natural movement patterns.

In this article, you’ll find the best push pull split and learn how it can help you reach your fitness goals and build muscle and strength faster than you thought possible. In addition, you’ll get a complete blueprint of the workout program, with detailed guides to the different workouts and exercises.

StrengthLog’s Push Pull Workout Routine is a 4-day training program for strength and muscle growth. It is available 100% for free in our workout tracker. When you follow the workout plan in StrengthLog, the app keeps track of your weights and reps and allows you to focus on the lifting.

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What Is StrengthLog’s Push Pull Workout Routine?

This training program splits your body parts into push and pull categories.

On push day, you train the muscles that perform pushing movements:

  • Quadriceps
  • Chest
  • Shoulders (front and side delts)
  • Triceps

On pull day, you train the muscles that perform pulling movements:

  • Hamstrings
  • Back
  • Biceps
  • Shoulders (rear delts)

You train four times per week, meaning you work each muscle group twice weekly: two push workouts and two pull workouts.

Of these, two sessions focus on strength and two on hypertrophy (muscle size).

There is a significant overlap between training for strength gains and muscle mass, but in essence, it means you do fewer reps with heavier weights on strength days and moderate reps with moderate weights on hypertrophy days.

  • Day 1: Push – Strength
  • Day 2: Pull – Hypertrophy
  • Day 3: Rest
  • Day 4: Push – Hypertrophy
  • Day 5: Rest
  • Day 6: Pull – Strength
  • Day 7: Rest

The above is the ideal combination of training and rest days, but you can switch days around to fit your schedule if necessary.

Strength and muscle mass go hand in hand.

  • You can use heavier weights in your hypertrophy workouts as you get stronger. Mechanical tension is the #1 driver of muscle gain.
  • As you gain muscle mass, you also get stronger. A bigger muscle is almost always a stronger muscle.

StrengthLog’s Push Pull Workout Routine is a balanced and comprehensive workout split that groups aligning muscle groups and movement patterns on different days for optimal overall strength and muscle development.

Who Is StrengthLog’s Push Pull Workout Routine For?

StrengthLog’s Push Pull Workout Routine is intended for intermediate lifters and above. You need some training experience to get the most out of it.

If you are new to strength training, take a look at the Beginner Barbell Workout Plan or Bodybuilding for Beginners, both excellent introductions to the lifting world.

StrengthLog’s Push Pull Workout Routine: General Guidelines

StrengthLog’s Push-Pull Workout Routine is a straightforward and uncomplicated training program.

Here are the key points to get the most out of this push-pull routine.

  • Training frequency: You train each muscle group twice weekly for a total of four workout sessions.
  • Training volume: The training volume per workout is relatively low, but the total weekly volume is optimal for building muscle and strength, according to current scientific recommendations. Too little volume = poor gains. Too much volume = overtraining. StrengthLog’s Push Pull Workout Routine lands right at the top of the optimal training volume curve:
optimal training volume 4 day bodybuilding split
  • Exercise selection: Strength training days are centered around compound exercises (movements that involve multiple muscle groups and joints working together). Hypertrophy days feature a balance of compound and isolation exercises to hit your muscles in different ways and from different angles.
  • Progression: You must challenge your muscles with progressive overload to build muscle and get stronger. When you reach the target reps, increase the weight by a small amount the next time you perform the exercise.
  • Rest between sets: You don’t need to precisely time your rest intervals, but rest until you feel ready for your next set. Standard recommendations that work great for most lifters are 2–3 minutes for compound exercises and 1–2 minutes for isolation movements.
full body workout routine: rest times

StrengthLog’s Push Pull Workout Routine: Overview

These are the four workouts in this push-pull split. You start with a strength-focused push workout, then alternate between pull days and push days.

Workout 1: Push – Strength

Bench Press35–6
Bulgarian Split-Squat25–6
Overhead Press35–6
Bar Dips35–6

Workout 2: Pull – Hypertrophy

Seated Cable Row310–12
Romanian Deadlift48–10
Lat Pulldown310–12
Reverse Dumbbell Fly310–12
Barbell Curl38–10

Workout 3: Push – Hypertrophy

Leg Extension310–12
Leg Press310–12
Incline Dumbbell Press38–10
Standing Cable Chest Fly310–12
Dumbbell Lateral Raise410–12
Barbell Lying Triceps Extension38–10

Workout 4: Pull – Strength

Leg Curl46–8
Barbell Row36–8
Lat Pulldown With Supinated Grip36–8
Face Pull38–10

What About Calves and Abs?

Calves and abs are not part of the default program, but you can easily add them.

Your calves are pushing muscles, so add three sets of calf raises at the end of push days, 6–8 reps on the strength-focused and 10–12 on the hypertrophy-focused.

You use your abs for both pushing and pulling movements, meaning you can do them either day. Add one crunch-type exercise on one pull day and a leg raise-type on the other, and you’re good to go.

Warming Up for StrengthLog’s Push Pull Workout Routine

Warming up your muscles before exercise improves performance and prepares you for the hard work to come.

  • Readies your muscles for upcoming activities.
  • Stimulates your central nervous system.
  • Enhances blood circulation to muscles.
  • May decrease injury risks.

Warm-Up Guidelines

  1. Optionally, kick off your warm-up with 5-10 minutes of mild cardio like spot jogging or jumping jacks. This boosts overall blood flow, elevates your heart rate, and warms up your body.
  2. Add dynamic stretches and light exercises focusing on the muscles you’ll be exercising. Upper body dynamic stretches include arm swings, shoulder rotations, and chest expansions. For the lower body, consider different movements like bodyweight lunges, light sets of goblet squats with a light weight, bodyweight good mornings, and glute bridges.
  3. Perform a few introductory sets for your primary workout exercise, determined by the routine. For example, if you’re doing the day one routine, that would be squats.

The quantity of preliminary sets depends on your main exercise’s weight.

If you’re going to lift heavier, you’ll need more warm-up sets.

For example, if your first working set is a 50 lb squat, a couple of sets using just the barbell will suffice. However, seasoned lifters using much heavier weights should begin with a reduced weight and incrementally increase.

Remember, these initial sets aren’t meant to tire you out but to make you feel ready and motivated for the main workout.

StrengthLog’s Push Pull Workout Routine: The Exercises

Let’s take an in-depth look at the workouts and exercises, with detailed instructions on how to perform each movement with proper form and in the most effective way.

Workout 1: Push – Strength

The first push workout of this push-pull workout split is all about compound lifts using free weights, heavy loads, and low reps. It’s a concept that has stood the test of time and is a great way to gain strength and muscle.

These are the push exercises you’ll be doing.


Barbell squats are a staple of most lifters’ leg workouts for a good reason: they are unparalleled for gaining lower body strength and overall athletic performance.

Perform three sets of 5–6 reps, adding weight to the bar each set. Your final set should be a real struggle to complete with good form.

How to Perform the Squat

  1. Place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar.
  2. Take two steps back, and adjust your foot position.
  3. Squat as deep as possible with good technique.
  4. With control, stop and reverse the movement, extending your hips and legs again.
  5. Exhale on the way up or exchange air in the top position.
  6. Inhale and repeat for reps.

Bench Press

Often called the king of upper body exercises, the barbell bench press is a mainstay for building powerful, muscular pecs. In addition, it effectively works the other push muscles (shoulders and triceps) in your upper body.

As with the squats, perform three sets and stay within a rep range of 5–6, working your way up to an all-out effort in the last set.

How to Perform the Bench Press

  1. Lie on the bench, pull your shoulder blades together and down, and slightly arch your back.
  2. Grip the bar slightly wider than shoulder-width apart.
  3. Inhale, hold your breath, and unrack the bar.
  4. Lower the bar with control, until it touches your chest somewhere close to your sternum.
  5. Push the bar up to the starting position while exhaling.
  6. Take another breath while in the top position, and repeat for reps.

Prefer the dumbbell bench press? No problem. Feel free to do those instead.

Bulgarian Split Squat

After giving your quads and glutes a chance to recover with the bench press, it’s time to turn your attention back to your lower body.

The Bulgarian split squat is a fantastic addition to traditional barbell squats. The main benefit of working one leg at a time is finding and targeting any weak point. A long-term dedication to unilateral exercises like the split squat helps fix strength imbalances and makes you a better lifter.

Two heavy sets of 5–6 reps for each side are enough.

How to Perform the Bulgarian Split Squat

  1. Stand with your back turned against a bench, which should be at about knee height. Stand about one long step in front of the bench.
  2. Place one foot on the bench behind you.
  3. Inhale, look forward, and squat down with control until right before the knee of the back leg touches the floor.
  4. Reverse the movement and extend your front leg again, while exhaling.
  5. Inhale at the top and repeat for reps.

You can do Bulgarian split squats holding a dumbbell in each hand instead if you prefer.

Overhead Press

The overhead press has earned its place in any good push pull workout routine by being one of the best exercises you can do to strengthen your upper body muscles.

It effectively targets your shoulder muscles but also involves your upper chest and triceps.

Perform three sets using a weight you can do 5–6 strict reps with. Avoid using excessive momentum or leaning back, as this transfers more of the work to your legs and can strain your lower back.

How to Perform the Overhead Press

  1. First, place a barbell in a rack at about chest height.
  2. Grip the bar slightly wider than shoulder-width apart, and step close to it.
  3. Inhale, lightly brace your core, and unrack the bar.
  4. Let the bar rest against your front delts while you step back from the rack.
  5. Press the bar up to straight arms while exhaling.
  6. Inhale at the top or while lowering the bar with control back to your shoulders.
  7. Repeat for reps.

Feel free to do the dumbbell shoulder press as an alternative to the barbell variant.

Bar Dips

The final exercise of the first training session is the bar dip, a great addition to any upper-body push workout.

Dips are a classic bodyweight exercise that helps build strength and muscle in the chest, triceps, and shoulders. Keep your elbows relatively close to your body and go all the way down and all the way up for a full contraction at the top of the movement.

Finish off your workout with three sets of dips. If you can do more than 5–6 reps using only your body weight, add weight using a dipping belt or holding a dumbbell between your legs to increase the resistance.

How To Perform Dips

  1. Grip a dip station about shoulder-width apart, and climb or jump to get into the starting position.
  2. Lower yourself with control until your shoulder is below your elbow, or as deep as you comfortably can.
  3. Reverse the motion and return to the starting position.

If dips don’t agree with you, feel free to do the close-grip bench press instead.

Workout 2: Pull – Hypertrophy

The second training session of StrengthLog’s Push Pull Workout Routine is your first pull day workout. In contrast to the first push workout, you’ll be using lighter weight, more reps, and some isolation work in this hypertrophy-focused session.

Cable Seated Row

Kicking things off is an excellent mass-builder for your back muscles: the seated cable row.

It primarily targets the muscles in your upper back, including the latissimus dorsi (lats), rhomboids, and trapezius, while engaging the biceps and rear deltoids to a lesser extent. That’s a lot of pull muscles in one package!

Use a slow and controlled motion during both the positive (pulling) and negative (returning) phases to maximize muscle engagement. Focus on feeling the contraction in your back muscles.

Perform three sets with 10–12 reps each before moving on to the next exercise.

How to Perform Cable Seated Rows

  1. Attach a narrow handle to the cable row, and assume the starting position.
  2. Maintain an upright posture with your chest out, shoulders back, and core engaged. Lean forward slightly and let your scapulae move freely by letting them slide forward to the starting position.
  3. Inhale, retract your shoulder blades and pull the handle towards your lower abdomen while leaning back slightly.
  4. Exhale and slowly return to the starting position by extending your arms and leaning forward.

Barbell rows or machine rows are excellent alternative exercises.

Romanian Deadlift

The Romanian deadlift is a fantastic exercise for building bigger and stronger glutes, hamstrings, and lower back. More so than traditional deadlifts, this variation focuses almost entirely on the posterior chain muscles.

While the leg curl focuses on the hamstrings by bending the knee, the Romanian deadlift works them by extending the hip. Combining both movements in your routine ensures optimal hamstring development.

Keep your knees slightly bent when performing the Romanian deadlift, prioritizing full movement and achieving a nice stretch at its lowest point. However, don’t lower yourself to where you can’t maintain a straight spine and correct posture. The stretch should be noticeable but not uncomfortable.

Four sets of 8–10 reps does the trick.

How to Perform the Romanian Deadlift

  1. Get into the starting position by deadlifting a barbell off the floor, or by unracking it from a barbell rack.
  2. Inhale, brace your core slightly, and lean forward by hinging in your hips. Keep your knees almost completely extended.
  3. Lean forward as far as possible without rounding your back. You don’t have to touch the barbell to the floor, although it is OK if you do.
  4. Reverse the movement and return to the starting position. Exhale on the way up.
  5. Take another breath, and repeat for reps.

Lat Pulldown

The lat pulldown is likely the most popular back exercise worldwide among everyone from beginners to elite bodybuilders. It’s easy and enjoyable while being one of the best exercises for building a wider back.

In addition, it is highly effective for building your biceps as well.

Perform three sets of 10–12 reps using strict form without body momentum or leaning too far back.

How to Perform Lat Pulldowns

  1. Grip the bar with an overhand grip (palms facing away from you), slightly wider than shoulder width.
  2.  Sit down with your thighs under the leg support, keep your chest up, and look up at the bar.
  3.  Inhale and pull the bar towards you.
  4.  Pull the bar down until it is below your chin or touches your upper chest.
  5.  Exhale and slowly return the bar until your arms are fully extended.

If you are strong enough to do ten or more pull-ups, feel free to do this classic bodyweight exercise instead of the pulldowns.

Reverse Dumbbell Flyes

The rear delts are often overlooked and are some of the most neglected muscles in the upper body, even in advanced lifters. When properly developed, though, they contribute to those full and round 3D-looking shoulders all bodybuilders want.

Working your posterior deltoids with your other pulling muscles is a good idea since they work with your lats in movements where you pull your arms back.

The best way to ensure your rear delts do the work is to select a relatively light weight and perform three sets of 10–12 for a nice pump.

How to Perform Reverse Dumbbell Flyes

  1. Grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent, and your arms by your sides, palms facing each other.
  2. Bend forward at the waist, keeping your back straight until your torso is nearly parallel to the floor. Let your arms hang down towards the ground.
  3. Lift both arms out to the sides, with a slight bend in the elbows, until they reach shoulder level. Keep your shoulder blades retracted and focus on squeezing your rear deltoid at the top of the movement.
  4. Reverse the movement and lower the dumbbells back towards the ground, maintaining control throughout.
  5. Repeat the movement for your desired number of repetitions.

Feel free to replace the dumbbell version of the exercise with reverse cable flyes or reverse machine flyes if you prefer.

Barbell Curl

While your biceps get a fair share of work from pull exercises for your back, most people still need to work them directly for optimal results.

The barbell curl is an excellent mass-builder for the biceps. It allows you to use relatively heavy weights to overload the muscle while effectively isolating it.

Use a straight bar rather than a cambered (EZ) bar to engage your biceps maximally.

How to Perform the Biceps Curl

  1. Grip a bar with an underhand grip, hands about shoulder-width apart.
  2. Lift the bar with control, by flexing your elbows.
  3. Don’t let your upper arm travel back during the curl, keep it at your side or move it slightly forward.
  4. Reverse the movement and lower the bar back to the starting position.

Prefer dumbbells to barbells? Do dumbbell curls as an alternative exercise!

Workout 3: Push – Hypertrophy

Your third workout of StrengthLog’s Push Pull Workout Routine means back to the pushing movements – this time focusing on muscle growth over strength gains.

Superset: Leg Extension + Leg Press

For the first exercise, you’ll merge two high-intensity training techniques, pre-exhaustion and supersets, into one challenging but effective combo.

  • Pre-exhaustion is a bodybuilding technique that involves exhausting a specific muscle group with an isolation exercise before moving on to a compound exercise targeting the same muscle.
  • Supersets are when you train two exercises in a row with minimal rest between sets, only resting once both are complete.

Here, this means you perform one set of leg extension, then, with as little rest as possible, perform a set of leg presses. That is one superset.

Leg Extension

The leg extension is the ultimate exercise to isolate all four muscles that comprise your quadriceps.

Pause at the top of the movement for a second or two and squeeze your quads as hard as possible.

Go to failure here; the last repetition should be literally impossible to complete.

How to Perform Leg Extensions

  1. Adjust the machine so that you are correctly positioned. Your knees should be in line with the machine’s joint.
  2. Extend your knees with control, until they are completely straight.
  3. Slowly lower the weight again.

Once you’ve completed 10–12 reps, immediately limp (because your quads are so pumped) over to the leg press.

Leg Press

The major benefit of the leg press over the squat is that you don’t have to be concerned about balance and technique to the same extent. Instead, you simply load up the machine and get to work.

Go as deep as you can with a full range of motion, but not to the point where your butt lifts from the seat. Do 10–12 nice, full reps.

How to Perform the Leg Press

  1. Adjust the machine so that you only need to extend your legs slightly to be able to release the weights. Adjust the safety pins so that they catch the weight if you are unable to lift it.
  2. Place your feet on the sled, about shoulder width apart.
  3. Inhale and lower the weight towards you by bending your legs.
  4. Lower the weight as deep as possible without rounding you back, and while keeping your glutes on the seat.
  5. Press the weight back up again as you exhale.

If, for some reason, you can’t do leg presses, try Smith machine squats instead.

Perform three supersets of leg extensions and presses, then give yourself a pat on the back: you’re done with the leg day part of the workout.

Incline Dumbbell Press

The challenging lower-body part of the workout might be over, but the pushing continues with the incline dumbbell press.

Many lifters feel that using dumbbells is gentler on the shoulder joint and offers more comfort than barbells. Furthermore, the range of motion with a dumbbell bench press is greater, which could benefit muscle growth.

For optimal upper chest engagement, set the incline of an adjustable bench to approximately 30 degrees and duke out three sets of 8–10 reps.

How to Perform the Incline Dumbbell Press

  1. Sit on a bench, and lift a pair of dumbbells up to the starting position.
  2. Press the dumbbells up to straight arms, while exhaling.
  3. Inhale at the top, or while lowering the dumbbells with control back to your shoulders.

If you prefer using barbells, there is no problem doing incline bench presses instead.

Standing Cable Chest Flyes

Presses make up the foundation of your chest training for strength and mass, but flyes allow isolation work for complete pec development.

The most important thing to consider when doing chest flyes is not to ego-lift. Use a light enough weight to feel your pecs and nothing else working. Keep a slight bend at the elbow throughout the movement, and squeeze your chest muscles as your hands meet in front of your body.

Another three sets of 10–12 reps, and you’re done.

How to Perform Standing Cable Chest Flyes

  1. Fasten a pair of handles in the top position of a cable cross. Grip the handles, step forward, and lean slightly forward.
  2. With just a slight bend in the arms, push the handles forward until they meet in front of your body.
  3. With control, let the handles go back to the starting position at around shoulder height.

No cable cross? No problem! Do dumbbell flyes instead.

Dumbbell Lateral Raise

The best exercise to isolate your side delts and give them that rounded, capped look is the lateral raise.

The biggest mistake lifters make when doing lateral raises is using too much weight. Using momentum to get the dumbbells up transfers the action to your traps and front delts instead of your side delts.

Use a light enough weight to maintain control of the movement at all times, perform four sets of 10–12 reps, and feel the burn.

How to Perform Dumbbell Lateral Raises

  1. Stand with your feet hip-width apart and hold the dumbbells in your hands with your palms facing your thighs.
  2. Begin the movement by lifting both arms to the sides, keeping a slight bend in your elbows, and raising the dumbbells until they reach shoulder height.
  3. Lower the dumbbells back down to the starting position while maintaining control.
  4. Repeat the movement for your desired number of repetitions.

The cable lateral raise is a fine alternative to the dumbbell lateral raise.

Barbell Lying Triceps Extension

It’s time to finish off session number three of StrengthLog’s Push Pull Workout Routine with perhaps the single best exercise to build your triceps: lying triceps extensions.

Unlike with the popular “skull crusher” exercise, you want to lower the bar down as far below your head as you can. Doing so places maximum stress on your triceps, including the large head, which makes up half the volume of the muscle.

Three sets of 8–10 reps, and you can call it a day!

How to Perform Barbell Lying Triceps Extensions

  1. Lie down on a flat bench with your feet on the floor and your head close to the edge.
  2. Hold a barbell over your chest with an overhand grip and your arms extended. Keep your hands relatively close together, spaced approximately 6 inches (15 cm) apart.
  3. Keep your elbows pointing straight up and lower the barbell behind your head, bending your elbows.
  4. Lower the barbell as far as you comfortably can while maintaining control and tension in your triceps muscles.
  5. Reverse the motion and extend your arms back up to the starting position.
  6. Repeat the movement for the desired number of repetitions.

Workout 4: Pull – Strength

You end the training week the same way you started it, with a strength-focused workout, only this time for your pulling muscles.


Few exercises increase your strength in as many muscle groups as the deadlift. One of the most popular strength-training exercises in the world, as well as a competitive lift in powerlifting, the deadlift holds a unique position in the pull part of a push-pull routine.

After your warm-up sets, perform three heavy sets of 3–5 reps. The last rep should be challenging but not impossible to complete.

How to Deadlift

  1. Step up close to the bar so that it is about over the middle of your foot.
  2. Inhale, lean forward, and grip the bar.
  3. Hold your breath, brace your core slightly, and lift the bar.
  4. Pull the bar close to your body, with a straight back, until you are standing straight.
  5. Lower the bar back to the ground with control.
  6. Take another breath, and repeat for reps.

The dumbbell deadlift is a beginner-friendly alternative exercise.

Leg Curl

The leg curl is the best (and only) exercise to isolate your hamstrings. You can do either seated or lying leg curls, depending on which you prefer and have access to.

Regardless of which variant you prefer, perform the movement slowly and deliberately and squeeze your hammies in the contracted position.

Four sets of 6–8 reps should be enough to fry the back of your legs.

How to Perform Leg Curls

  1. Adjust the machine so that you are correctly positioned. Your knees should be in line with the machine’s joint.
  2. Lift or push the weight down (depending on whether you chose the lying or seated leg curl) by bending your knees as far as possible.
  3. Slowly lower or let the weight back again.

Barbell Row

The barbell row (or bent-over row) is a classic barbell exercise that works your entire back (and your biceps to some extent).

To maximally target your mid- and upper back, avoid swinging or using too much momentum to get the barbell up. Doing so shifts the work to your lower back and hip extensors, and you’ve already covered those muscles with other exercises.

Do three sets of 6–8 strict repetitions.

How to Perform Barbell Rows

  1. Grip the bar with an overhand grip.
  2. Lean forward with the bar hanging from straight arms.
  3. Inhale and pull the bar towards you.
  4. Pull the bar as high as you can so that it touches your abs or chest, if possible.
  5. With control, lower the bar back to the starting position.

If you don’t like barbell rows, you can do more seated cable rows or give dumbbell rows a go.

Lat Pulldown With Supinated Grip

The supinated lat pulldown is an excellent exercise for your lats, but it’s also a great biceps-builder.

Use a palms-up grip to hold the bar around shoulder-width, no wider. Pull the bar down to your nipple area and hold it there for a short pause to maximize the stress on your biceps.

Three sets, 6–8 reps, and you’re good to go.

How to Perform Lat Pulldowns With Supinated Grip

  1. Grip the bar with a supinated grip (palms facing you), about shoulder-width apart. A relatively close grip maximizes biceps involvement.
  2. Sit down with your thighs under the leg support, keep your chest up, and look up at the bar.
  3. Inhale and pull the bar towards you.
  4. Pull the bar down until it is below your chin or touches your upper chest.
  5. Exhale and slowly return the bar until your arms are fully extended.

You can do chins as a pulldown alternative.

Face Pull

The face pull is a tremendous exercise to strengthen your posterior deltoids, upper trapezius, and rotator cuff muscles. It also helps improve posture and stability in your shoulder joint.

Don’t use too much weight; your focus should be on good form and keeping your elbows elevated during the entire movement.

How to Perform Face Pulls

  1. Fasten a rope handle in a high position on a cable pulley. Grip the ropes with an overhand grip, and take a step or two back.
  2. With elbows held high, pull the rope towards you by letting your upper arms move straight out towards your sides while simultaneously rotating your forearms up.
  3. Return with control to the starting position by letting your arms move forward again.

How Long Should You Follow StrengthLog’s Push Pull Workout Routine?

For as long as you enjoy the program!

StrengthLog’s Push Pull Workout Routine does not stop working after a set number of weeks. Your gains will continue as long as you practice progressive overload by adding weight to the bar or doing one more rep than the last workout.

If, long term, you want more high-volume training, give our Push Pull Legs Routine or the bro split-type Bodybuilding Ballet a whirl.

Follow StrengthLog’s Push Pull Workout Routine

Want to start StrengthLog’s Push Pull Workout Routine?

It’s available in our workout app StrengthLog!

This program does not require a premium subscription, and the StrengthLog app is also entirely free.

You can download it and use it as a workout tracker and general strength training app – and all basic functionality is free forever. It’s like a personal trainer in your pocket.

However, we also offer other, more advanced programs exclusively for premium users.

Want to give premium a shot? We offer all new users a free 14-day trial of premium, which you can activate in the app.

Download StrengthLog for free with the buttons below:

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Good luck with your training!

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Andreas Abelsson

Andreas is a certified nutrition coach and bodybuilding specialist with over three decades of training experience. He has followed and reported on the research fields of exercise, nutrition, and health for almost as long and is a specialist in metabolic health and nutrition coaching for athletes. Read more about Andreas and StrengthLog by clicking here.