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What muscle group to work-on together? Workout routine for men and women

Training particular group of muscles in a specific day is a crucial thing to get improvements in bodybuilding and fitness. By doing this we can get better outcome in less time. Split training is best for peoples who are aiming to train specific muscle. This is ideal for the peoples aiming to bulk up. And the best part of split workout is that it is less exhausting compared to full body workout.

It doesn't mean that non-split or full body workouts are bad. It can be beneficial for those who are in a aim to build strength or to lose fat.
It also creates a better hormonal response. But, the thing is that, it is best for peoples who can't get enough time  3 times a week.

The most preferred form of split workout all over the world has been the 3 day split. In this split, the muscles of body has been divided into 3 specific group also know as push muscles, pull muscles and leg muscles. The best way to implement this split is by performing it in a week whilst, hitting push muscles on Sunday, pull muscles on Tuesday and lower body muscle on Thursdays(giving a day gap on every workout and then optionally taking a cheat day on saturday).



The chest, shoulders, and triceps 

This group of muscles are also know as the push muscles because we can target them by performing workouts having push movements. This push day mentions chest and shoulder as larger muscles and triceps muscle as smaller muscles. Multiple types of dumbbell and barbell presses like flat bench chest press, incline bench dumbbell press, military press and so on can be performed. And other exercises to hit triceps are:- close grip barbell bench press, dip machine, triceps overhead extension with rope.

The back and the biceps


This group of musclesare known as pull muscles. It is exactly opposite to the pull muscles as it can be targetted by pull movements. Thr back muscle is a very large muscle having other smaller muscles in it, i.e. trapezium, levator scapulae, Rhomboids, latissimus dorsi, serratus posterior inferior and teres. And the other muscle is bicep muscle, which mentions brachiales, long head brachii (lies on outer part) and short head brachii (lies on inner part). Equipments like barbell, dumbbell, cable pulleys can be used to target back and biceps. Back muscles can be targetted by pulling shoulders in and biceps can be hitted with the movements of the elbow. 

Hamstrings (biceps), calves and the glutes


They are located at the back of the leg and aid in hip and knee movements.
The hamstrings help in flexing the knee joint using three other muscles (semimembranosus, semitendinosus, and the femoris) thus used during squats. Fitness experts advise trainees to focus on stiff legged and Romanian deadlifts to prevent injury when performing squats.

 Hamstrings extend upto the hip to support an upright posture while the calves functions individusually by lifting the heels up while toes are pointed.
The best way of training those calfs is by working each and every muscles present in calf area (i.e.  the gastrocs, the anterior, and the tibialis.)


And last but not the least, Gluteal muscles. It support the hamstrings and biceps muscles. Gluteal musclesare said to be one of the strongest muscles of our body.

Now, after knowing which muscles to work together. Lets look at some workout routine for every work days. 

Day 1: The push day (chest, shoulders, and triceps)


The first training day aim to work on your chest muscles, shoulder muscles and Tricep muscles.

Workout routine for push day :-

  1. Heavy wide grip bench press  [4 sets 4-6]
  2. Incline cable flys [3 sets 10-12 reps]
  3. Standing dumbbell press [4 sets 10-12 reps]
  4. Egyptian lateral raises [4 sets 10-15 reps]
  5. Tricep press down [4 sets 10-12 reps] Or,
  6. One arm overhead extension  [ 3 sets 10-12 reps]
  7. Static dumbbell Holds [2 sets of  60 seconds holds]
  8. Rope facepull [3 sets of 20 reps]
(NOTE:- 15-30 seconds leave after every exercise completion)

Day 2: The pull day (back, biceps and rear delts)

The second day of your workout is the pull day. In this day you will work on your back and biceps muscles. Following routine is the most science based workout routine for the day.


Workout routine for pull day:-


  1. Arm lats pull-in [2 sets of  15-20 reps]
  2. Pull ups [3 sets of 6-10 reps]
  3. Meadow row [3 sets of 10-12 reps]
  4. Omni-grip lat pull down [3sets of 12-15 reps] (one set each of wide, medium and reverse grip)
  5. Rope face pull [2 set 15reps ]
  6. Reverse pec dec [2 sets 10-15reps]
  7. Band pull apart [2 sets 15-20 reps]
  8. Barbell curl [3 set 10-12 reps ]
  9. Incline dumbbell curls [3 set 10-12reps]
  10. Rack pulls [3 sets 6-8 reps]

(NOTE:- 15-30 seconds leave after every exercise completion)

 If you want another workout routine for the day then CLICK HERE. 

Day 3:The Leg day (glutes, calves, Quads,  hamstring)

The leg day is said to be the day of maximum reps because every workout should me done in higher reps and higher intensity.

Workout routine for leg day :-

5-10 minutes of warm-up
(NOTE:- 15-30 seconds leave after every exercise completion)
  1. Squat [3 sets of 4-6 reps]
  2. RDL [ 3 sets of 8 reps]
  3. (Optional)Walking lunges [3 sets of 20 reps]
  4. Single leg extension  [ 3sets of 10 reps]
  5. Single leg lying leg curls [3 sets of
  6. 8-12 reps]
  7. Single leg press calf raises [ 3 sets of 10-12 reps]
  8. Seated calf raises [3 sets of 20 reps]


This was the best and science based workout routine for the world popular 3-days split. You can do first workout on Monday. Second workout on Wednesday. And the last one on Friday.
There will be one day leave between every workout and a sunday leave.


You can even try other alternatives :- like 4 days split or 3 days split twice a week. 

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