Burst Muscle Building System – 3 Day Push Pull Legs Workout

[Iron Game]

Burst Muscle Building System – 3 Day Push Pull Legs Workout

this is a 3 day muscle building split that uses the Burst training method.


The split is as follows:

• Day 1 – Chest, Shoulders and Triceps (Push)
• Day 2 – Off
• Day 3 – Quads, Hamstrings and Calves (Legs)
• Day 4 – Off
• Day 5 – Back, Biceps and Traps (Pull)
• Day 6 – Off
• Day 7 – Off

[TABLE="class: workoutTable, width: 648"]
<tbody>[TR]
[TH="colspan: 6"]Day 1[/TH]
[/TR]
[TR]
[TH="colspan: 6"]Chest, Shoulders and Triceps[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Rep Goal[/TD]
[/TR]
[TR]
[TD] Bench Press[/TD]
[TD] 6[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Incline Dumbbell Bench Press[/TD]
[TD] 6[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Dumbbell Flye or Pec Dec[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Overhead Press[/TD]
[TD] 6[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Side Laterals[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Skullcrushers[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Cable Tricep Extensions[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 648"]
<tbody>[TR]
[TH="colspan: 6"]Day 3[/TH]
[/TR]
[TR]
[TH="colspan: 6"]Quads, Hamstrings and Calves[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Rep Goal[/TD]
[/TR]
[TR]
[TD] Squats[/TD]
[TD] 4[/TD]
[TD] 35*[/TD]
[/TR]
[TR]
[TD] Leg Press[/TD]
[TD] 6[/TD]
[TD] 50[/TD]
[/TR]
[TR]
[TD] Leg Extension[/TD]
[TD] 6[/TD]
[TD] 50[/TD]
[/TR]
[TR]
[TD] Still Leg Deadlift[/TD]
[TD] 6[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Leg Curls[/TD]
[TD] 6[/TD]
[TD] 50[/TD]
[/TR]
[TR]
[TD] Seated Calf Raises[/TD]
[TD] 6[/TD]
[TD] 50[/TD]
[/TR]
</tbody>[/TABLE]

[TABLE="class: workoutTable, width: 648"]
<tbody>[TR]
[TH="colspan: 6"]Day 5[/TH]
[/TR]
[TR]
[TH="colspan: 6"]Back, Biceps and Traps[/TH]
[/TR]
[TR]
[TD="class: col-1"]Exercise[/TD]
[TD="class: col-2"]Sets[/TD]
[TD="class: col-3"]Rep Goal[/TD]
[/TR]
[TR]
[TD] Barbell Rows[/TD]
[TD] 6[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Pull Ups or Lat Pull Down[/TD]
[TD] 6[/TD]
[TD] 40[/TD]
[/TR]
[TR]
[TD] Straight Arm Lat Pull Down[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Cable Rows[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Dumbbell Curls[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] EZ Bar Preacher Curls[/TD]
[TD] 4[/TD]
[TD] 35[/TD]
[/TR]
[TR]
[TD] Barbell Shrugs[/TD]
[TD] 6[/TD]
[TD] 40[/TD]
[/TR]
</tbody>[/TABLE]

* For squats, rest 60 seconds between sets.

 

[Presser]

i guess shoulders could be consdiered push and pull, i honestly think i do as much pulling as pushing with shoulder training, upright rows, side lateral raises, front lateral raises, straight arm rear delt push backs, woldnt you consider this pulling motions?

in any case cool training method i guess if you wanna switch it up