Weight Lifting Workout Routine:
Push/Pull/Legs Routine

This weight lifting workout routine builds muscle and strength efficiently. Train with big compound exercises, while splitting up the large muscle groups.

These types of weight lifting workout routines are almost always 3 day routines. The first session consists of upper body pushing exercises; the second consists of upper body pulling exercises; and the final weekly workout session consists of leg exercises

Push/pull/leg workouts routines produce the best results for advanced-beginners, intermediates, and advanced trainees. And so, I have provided workout variations for various experience levels, below.

"Advanced-Beginner" Workout Routine:

	Monday	Wednesday	Friday
All Weeks	Pull	Push	Legs

Pull:	Push:	Legs:
Deadlifts* - 4 x 5	Bench Press - 4 x 5	Squats - 4 x 5
Pull Ups - 4 x 5	Overhead Press - 4 x 5	Stiff Legged Deadlifts - 4 x 5
Bent Over Rows - 4 x 5	Weighted Dips - 4 x 5	Leg Press - 4 x 5
1-Arm Dumbbell Rows - 2 x 8-10	Dumbbell Press - 2 x 8-10	Glute-Ham Raises - 2 x 8-10

Intermediate and Advanced Workout Routine:

	Monday	Wednesday	Friday
All Weeks	Pull	Push	Legs

Pull	Push:	Legs:
Deadlifts* - 5 x 5	Bench Press - 5 x 5	Squats - 5 x 5
Pull Ups - 5 x 5	Overhead Press - 5 x 5	Stiff Legged Deadlifts - 5 x 5
Bent Over Rows - 5 x 5	Weighted Dips - 5 x 5	Leg Press - 5 x 5
1-Arm Dumbbell Rows - 3 x 8-10	Dumbbell Press - 3 x 8-10	Glute-Ham Raises - 3 x 8-10

Adjust volume accordingly. Intermediates may be better off doing 3-5 sets on some exercises. Some advanced trainees may need more than 4-6 sets on some exercises.

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