3 Day Push Pull Legs Workout

Dec 12 / Leg Muscle

This is a 3 day muscle building split that uses the Burst training method.

The split is as follows:
Day 1 – Chest, Shoulders and Triceps (Push)
Day 2 – Off
Day 3 – Quads, Hamstrings and Calves (Legs)
Day 4 – Off
Day 5 – Back, Biceps and Traps (Pull)
Day 6 – Off
Day 7 – Off

Day 1
Chest, Shoulders and Triceps
Bench Press - 6 - 35
Incline Dumbbell Bench Press - 6 - 35
Dumbbell Flye or Pec Dec - 4 - 35
Overhead Press - 6 - 35
Side Laterals - 4 - 35
Skullcrushers - 4 - 35
Cable Tricep Extensions - 4 - 35

Day 3
Quads, Hamstrings and Calves
Squats - 4 - 35* Leg Press - 6 - 50
Leg Extension - 6 - 50
Still Leg Deadlift - 6 - 35
Leg Curls - 6 - 50
Seated Calf Raises - 6 - 50

Day 5
Back, Biceps and Traps
Barbell Rows - 6 - 35
Pull Ups or Lat Pull Down - 6 - 40
Straight Arm Lat Pull Down - 4 - 35
Cable Rows - 4 - 35
Dumbbell Curls - 4 - 35
EZ Bar Preacher Curls - 4 - 35
Barbell Shrugs - 6 - 40

For squats, rest 60 seconds between sets.