Designing a Push/Pull Workout Split
Push workouts are part of a push/pull or push/pull/legs training split. The advantage of push/pull splits is they are relatively easy to program, and you can train each muscle group twice each week if you want.
Each push/pull split variation has pros and cons. So which one you use depends on your schedule, experience level, and fitness goals.
For example, the basic push/pull split includes upper-body and lower-body movements in every workout. This split allows you to train your whole body in fewer days per week. However, each muscle group gets less individual attention.
By comparison, a push/pull/legs split involves only upper body push days and pull days, while the leg day includes both push and pull movements for the lower body. Therefore, this split allows more training volume for the upper body.
Example: Chris Bumstead’s Push Pull Legs Routine
Next, let’s dive into the complete list of push day exercises. I’ve segmented the list into different upper and lower body muscle groups to make it easier to find specific exercises.