Push Pull and Legs Schedule with PICK DAY

As we all know finding a workout schedule is one of the hardest things to do. Anyone can go in gym and start lifting weights, but getting results is entirely different thing.
Push Pull split is one of the oldest yet favoured schedules among fitness freaks, bodybulders, strength trainers and who not!

But i have noticed that some of the excercises are too much to ask for in these splits. Like Doing Heavy deadlifts and barbell rows on same day of pull is too much load on back !!! especially if you love to challenge yourself.

So I did a simple change in the said schedule and am getting good results!!!
Check it Out!!


Day 1: Push Day 2: Pick  Day 3: Pull  Day 4 : Legs

must do:

Bench Press

Military Press

Cable Rope Tricep Pushdown

Must Do:



Dumbelll SIde Raise

Reverse Flys/Machine reverse Flys

 Must Do:

Chin Ups

Close Grip PullDown

Bar Curl

Seated Dumbell Curls

 Must Do:


Leg Press

Leg Extension

Stiff Leg Deadlift

Leg curls

Calf raises

 Can Include:

Inclined bench press

decline bench press

parallel bar dips

Close Grip Bench Press

Tricep Push Down

Reverse Tricep Pushdown

 Can Inclue: Sumo Deadlift

 Can Include:

Parallel Grip Pull Downs

Barbell Rows

Dumbell Rows

Hammer Curls

Reverse Grip Barbell Curls

 Can Include

Barbell/Dumbell Lunges

Hip Thrust

Sumo Squat





 Try this and give feedback how it goes

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