Best pulling exercises for your push-pull workout routine The pull day part of the PPL format targets your pulling muscles, including your biceps, traps, rear deltoids, lats, and lower back.

Pushing a muscle beyond its comfort zone is perhaps the simplest way to describe muscle hypertrophy, and both the full-body workout and a push-pull-legs (PPL) split can be used to achieve this.

These exercises force the muscles to contract against resistance, whether it’s bodyweight, free weights or bands. These ...

Related: 50 Best Chest Exercises for 2024 What Is a Push Day? Many athletes schedule their weekly strength training around a push-pull-legs split.

A sample schedule may be push day, pull day, leg day, rest day, and then repeat the sequence. How To Program A Push-Pull Workout First things first: always warm up.

But the time-efficient structure of a push-pull workout can (and should) be applied leg day, too, says Dane Miklaus, C.S.C.S., founder of WORK Training Studio in Irvine, California.

“Push and pull exercises are complementary and work best when used together as part of a balanced workout routine,” says Sarah Carrino, founder and CEO of Just Flex.

Choose 2-3 exercises per circuit set and alternate the push-pull exercises to "rest" while working the opposing muscle group. This flexibility allows you to tailor your workout to your needs ...