Posted on September 12, 2018 by Kate Halsall

A number of my personal training clients have split training programmes which are based on their goals and frequency of their training. One of my favourite splits is a Push Pull and Legs programme. With an emphasis on multi-joint compound exercises – a favourite here at motive8; it’s simple and effective and can hit every muscle of the body if you programme it right.  It also allows time for one muscle group to recover, whilst you’re smashing another one. It’s great to use in a 3 or 5 day split training programme.

However, the beauty of a push pull and legs programme is that you can also incorporate its principles into a single training session. That’s exactly what we have here! Essentially, Set 1 is a ‘Push’ set, Set 2 a ‘Pull’ and Set 3 is Legs. I’ve not split out abs, instead I’ve added an “ab” exercise into the sets.

For my own training, I’m a 10-12 rep kinda girl; so I’m using weights that I can only manage 10-12 reps with. Body weight is a little different, so certainly encourage anybody doing this session to go to failure on those exercises! For this session, you’re looking at 3-4 Sets – but stop as soon as technique starts to go.

Push Pull and Legs Programme

Set 1

  • BB Bench Press
  • DB Shoulder Press
  • BW Press Ups (go on – to failure!!)
  • Geckos

Set 2

  • BB Deadlift
  • KB Upright Row
  • Inverted Rows (you know what I’m going to say here…..)
  • Hanging Knee Tucks

Set 3

  • DB Goblet Squats
  • Plated Overhead Lunges
  • Single Leg Raised Glute Bridge (guess what, yes – and failure on EACH leg!)
  • BB Rollouts

Done correctly, this routine should take you an hour to complete.

If you’re ever looking to change up your routine and would like a new plan (maybe even a push, pull and legs programme!), why not contact one of our personal trainers?