Free Push & Pull Gym Workout Plan (For Strength & Hypertrophy)

Looking to build muscle, increase strength, and stay consistent with your training? The Push-Pull split is one of the most effective and sustainable full-body gym routines. Whether you're a beginner or intermediate lifter in Singapore, this workout plan is ideal for anyone with full access to gym equipment.

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🧠 What Is a Push Pull Workout Plan?

A Push Day targets muscles used in pressing movements (chest, shoulders, triceps).
A Pull Day targets muscles used in pulling movements (back, biceps, rear delts).
It’s efficient, easy to follow, and allows optimal recovery.

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💪 Push Day – Chest, Shoulders & Triceps

Warm-up:
– 5 mins treadmill or elliptical
– Dynamic arm circles & banded shoulder warm-ups

Workout:

1. Barbell Bench Press – 4 sets x 6–8 reps

2. Incline Dumbbell Press – 3 x 8–10 reps

3. Dumbbell Shoulder Press – 3 x 8–10 reps

4. Lateral Raises (Dumbbell or Cable) – 3 x 15 reps

5. Triceps Rope Pushdown – 3 x 12–15 reps

6. Overhead Triceps Extension (Cable or Dumbbell) – 3 x 12 reps

Finisher (Optional):
– Push-up burnout: 2 sets to failure

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💪 Pull Day – Back, Biceps & Rear Delts

Warm-up:
– 5 mins rowing machine or bike
– Band pull-aparts and light lat pulldowns

Workout:

1. Deadlifts (Optional) – 3 sets x 5–6 reps

2. Lat Pulldown or Pull-Ups – 4 x 8–10 reps

3. Seated Cable Row or Barbell Row – 3 x 10 reps

4. Face Pulls (Cable) – 3 x 15 reps

5. Barbell or Dumbbell Curls – 3 x 12 reps

6. Hammer Curls – 3 x 12 reps

Finisher (Optional):
– Bicep 21s or drop set curls: 2 sets

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✅ Weekly Push Pull Routine (Example Split)

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🏋️ Who Is This For?

• Gym-goers in Singapore looking for a structured strength training routine

• Men & women aiming to build lean muscle and upper body strength

• Those who prefer upper/lower or push/pull splits over full-body workouts

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