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Ultimate Push and Pull: A 7-Day Workout Plan for Strength and Symmetry

Updated: May 30, 2023

Here's a sample push and pull workout plan for men that spans one week. This plan focuses on alternating between push exercises (targeting the chest, shoulders, and triceps) and pull exercises (targeting the back and biceps). Be sure to warm up before each workout and cool down with stretching exercises afterwards. Adjust the weights and repetitions based on your fitness level and gradually increase the intensity as you progress.

strong body

Day 1: Push Workout

  1. Barbell Bench Press: 3 sets of 8-10 reps

  2. Dumbbell Shoulder Press: 3 sets of 10-12 reps

  3. Dumbbell Flyes: 3 sets of 10-12 reps

  4. Tricep Dips: 3 sets of 10-12 reps

  5. Push-ups: 3 sets of 12-15 reps

Day 2: Pull Workout

  1. Pull-ups: 3 sets of 8-10 reps

  2. Bent-Over Rows: 3 sets of 10-12 reps

  3. Lat Pulldowns: 3 sets of 10-12 reps

  4. Barbell Curls: 3 sets of 10-12 reps

  5. Hammer Curls: 3 sets of 10-12 reps

Day 3: Rest or Active Recovery


Day 4: Push Workout

  1. Incline Dumbbell Press: 3 sets of 8-10 reps

  2. Military Press: 3 sets of 10-12 reps

  3. Cable Crossovers: 3 sets of 10-12 reps

  4. Skull Crushers: 3 sets of 10-12 reps

  5. Dumbbell Lateral Raises: 3 sets of 10-12 reps


Day 5: Pull Workout

  1. T-Bar Rows: 3 sets of 8-10 reps

  2. Seated Cable Rows: 3 sets of 10-12 reps

  3. Dumbbell Pullovers: 3 sets of 10-12 reps

  4. Preacher Curls: 3 sets of 10-12 reps

  5. Reverse Grip Barbell Curls: 3 sets of 10-12 reps

Day 6: Rest or Active Recovery


Day 7: Full Body or Cardio

  • On this day, you have the option to either perform a full-body workout targeting all major muscle groups or engage in cardiovascular exercise such as running, cycling, or swimming. Choose exercises or activities that you enjoy and aim for a moderate intensity level.

Note: It's important to rest and recover adequately between workout sessions. If you feel excessively fatigued or experience any pain or discomfort, listen to your body and adjust the intensity or take an extra day of rest as needed.


Workout Plan

Remember to maintain proper form, engage your core, and focus on controlled movements throughout each exercise. If you're new to strength training or have any health concerns, consult with a fitness professional to ensure the program aligns with your individual needs and capabilities.

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