Minimalist Push Pull Split

Minimalist Push Pull Split only 3 days a Week and muscle recovery of 7 days designated for busy people and is novice friendly

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Standing Calf Raise

Side Crunch (Cable)

Pull-Up (Bodyweight)

Bent Over Row (Dumbbell)

Preacher Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Arnold Press

Lateral Raise (Dumbbell)

Squat (Paused)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Calf Raise

Ab Wheel

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Hammer Curl

Pec Fly (Dumbbell)

Push Up

Walking Calf Raise

Bicep Curl (EZ Bar)

French Press

Monastery Tricep Extension

Front Raise

Lateral Raise (Cable)

Leg Curl

Goblet Squat

Standing Shoulder Press (Dumbbell)

Upright Row (Cable)

Leg Extension

Sumo Squat

Seated Row (Cable)

Reverse Bicep Curl (EZ Bar)

Bicep Curl (Dumbbell)

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