The PERFECT Push Workout (PUSH | PULL | LEGS)

The perfect push workout is a component of a push, pull, legs workout split which is one of the most common training splits for building muscle and strength. In this video, I’m continuing the perfect workout series and bringing you the perfect push workout to build a bigger chest, shoulders, and triceps. Not only am I going to provide the exercises, but I’m breaking down all the sets and reps to make sure you don’t miss out on any muscle gains.

A PPL split is a pull, push, and legs workout program that can be laid out a few different ways, but I’m showing you my favorite. One thing to note is how to sequence this training split; repeating each workout day twice in sequence for 6 straight workout days in a row before a rest day. This option allows for a predictable schedule but compromises rest in the process.

The other way to perform a PPL split is take a rest day after the first 3 workouts. Perform another 3 days and then rest once again. This asynchronous split causes unpredictable rest days, but allows for more recovery which leads to overall better muscle gains.

Below is Push Workout 1:

- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)

With any push workout, it is essential to include a heavy compound movement and in this case, it’s the classic bench press. This particular exercises allows for overload on all 3 major pushing muscles, the chest, triceps, and shoulders together. With 4 sets of 4-6 reps, make sure to choose a weight where you can perform in the given rep range with 1-2 reps left in the tank.

Next in this push day is the hi-to-low crossover. This exercise provides adduction of the chest that most pressing movements do not as they don’t allow for the arms to travel across the midline of the chest. Taking the chest through its full range of motion is necessary to get a bigger chest in the long run.

The DB shoulder press is performed standing instead of sitting because pressing your back in the bench while pressing overhead interferes with scapular movement. The utilization of dumbbells in this particular workout not only allows for the bench press to be the compound exercise of choice, but it also helps to expose any imbalances one might have.

The 1.5 side lateral raises allow for direct side delt activation that is ignored in the previous exercises of this perfect push workout, all of which are heavily influencing the front delts. This direct focus on the side delts will help to build overall bigger shoulders.

As we did in the Perfect Pull Workout, we are including both triceps and biceps as a superset here in our push workout. The arms get targeted with a superset with the lying triceps extensions into a DB waiter’s curl. Including both biceps and triceps on a push day accrues for extra volume that is necessary for building muscle.

To finish up this push workout, I included the banded rotator cuff external rotation as our corrective for the day. It is a phenomenal way to build shoulder health and stability, something necessary for any effective push day workout as well as promoting general shoulder health and safety.

Here is what Push Workout 2 looks like:

- Barbell Overhead Press - 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press - 3 x 8-10
- Abduction Rows - 3 x 10-12
- Floor Flys - 3 x 10-12
- Triceps Close Grip Bench Press - 3 x 6-8 into DB Curl of Choice - 3 x 10-12
- Pushup Plus - 3 x F

Utilizing both of these workouts will serve as your push workout in the PPL workout split. Alternate these two workouts whenever the push day of the PPL split shows up on the calendar. Remember to select weight that will allow for failure in the prescribed rep ranges, aiming to add more weight each time the workout appears.

Looking for a step by step push pull legs workout split that can help you to build ripped, athletic muscle with a meal plan included? If so, be sure to visit using the link below and check out the AX-1 training program.

For more videos on how to build muscle and strength with a push pull legs workout split, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when one comes out.

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    ATHLEAN-X™Prije mjesec

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Sami Khan

    Sami KhanPrije 9 dana

    @Tyler Graham There are many famous Khan's but none of famous Khan related to me.

  3. Sami Khan

    Sami KhanPrije 9 dana

    @Tyler Graham

  4. Tyler Graham

    Tyler GrahamPrije 9 dana

    R you related to Tony Khan the guy that Owens Jacksonville Jags and a pro wrestling company called AEW?

  5. Tyler Graham

    Tyler GrahamPrije 9 dana

    @Sami Khan what's that

  6. Sami Khan

    Sami KhanPrije 9 dana

    Can you do video on Hindu Push Ups

  7. Omar Hasan

    Omar HasanPrije 22 sati

    Can this PPL series be suitable for me as a beginner? I mean It's not that I never steped in a gym but you know, still a beginner.

  8. Bishal Giri

    Bishal GiriPrije 52 minuta

    Yes, but prioritize form !!!

  9. S7G

    S7GPrije dan

    So you had to do both workouts the same day? Confuse !!!! ☹️

  10. Bishal Giri

    Bishal GiriPrije 50 minuta

    Nope, he gives out two workouts Push A and Push B. You start off with one; lets say you start your week with Push A for Monday and you go on till Wednesday with pull and legs then a day off then you go with Push B. They offer different dimension of working out and balance differences.

  11. Matthew Blend

    Matthew BlendPrije dan

    C3 and c4 are fused. What can I do to to replace squats, fearful of putting weight on my neck?

  12. Bishal Giri

    Bishal GiriPrije 50 minuta

    You could try front squats.

  13. Matthias81

    Matthias81Prije dan

    How should you do the waiter curls if your gym’s dumbbells don’t have wide flat ends?

  14. Mohammed Ali

    Mohammed AliPrije dan

    Your awesome man very informative

  15. higgs

    higgsPrije 2 dana

    Hey Jeff ! Thanks for making such informative and helpful videos, please make a push pull leg split with just resistance bands if possible

  16. Dominic Piovesan

    Dominic PiovesanPrije 2 dana

    What is an alternative to the cable crossover?

  17. tim Elmer

    tim ElmerPrije 2 dana

    I like the step by step workouts

  18. Above your mom

    Above your momPrije 2 dana

    Instead of him getting tired of the gym, the gym gets tired of him.

  19. ShogunBai

    ShogunBaiPrije 2 dana

    How long should the pauses be inbetween the sets?

  20. BykuAllmighty

    BykuAllmightyPrije 2 dana

    How long should be the break between sets?

  21. Mustafa Bookwala

    Mustafa BookwalaPrije 2 dana

    The push workout 1&2 are supposed to be done at the same time? Or are they 2 different things heading for the same goal?

  22. Akshay 4115

    Akshay 4115Prije 2 dana

    When to do abs in PPL?

  23. Michael Brown

    Michael BrownPrije 3 dana

    Thanks for the free workout! Push 1 and Push 2 are done on alternating days correct?


    VISHAL SINGH DHAMIPrije 3 dana

    Jeff is only goat of training I know

  25. BroBruddha 29

    BroBruddha 29Prije 3 dana

    Is push 1 for week 1 then “ push 2 “ for week 2 and etc

  26. Hoxter

    HoxterPrije 3 dana

    So on one push day you do the „push 1“ and on the following push day 4 days later „push 2“ or both together?

  27. cherry316316

    cherry316316Prije 3 dana

    I am confused, why are reps so low in some of the exercises? usually people say 10-12 for hypertrophy

  28. Parker Hillukka

    Parker HillukkaPrije 4 dana

    Rest periods?

  29. Osas Jeremu

    Osas JeremuPrije 4 dana

    Do I choose which one I want to use or use them both

  30. Retiarybadge910

    Retiarybadge910Prije 4 dana

    Wouldn’t doing biceps at the end of push day be counterproductive since they could be sore for the following pull day?? Anyone else?

  31. Joe Momma

    Joe MommaPrije 5 dana

    I guess no penile muscle exercises because that will make a muscle imbalance for not having two penises. Hell Jeff already got twins cuz he didn't want no testicle imbalance so he shot both of them and he can now raise one with each arm to prevent bicep muscle imbalance smart fucker he is. Jeff cavalier for president to prevent any imbalances make this country gain again

  32. Joe Momma

    Joe MommaPrije 5 dana

    Shout out to Jesse's mom

  33. Abdul Rahman

    Abdul RahmanPrije 5 dana

    Can anyone tell me if this workout routine is effective or not as I’m new to push pull legs

  34. Sebastian Chirac

    Sebastian ChiracPrije 5 dana

    Maybe a ppl series without weights?

  35. Allen Rankin

    Allen RankinPrije 6 dana

    These workouts are great… just getting thru the first round… took me a bit of time to do some research but I adapted them to be done with bands and a power tower…. I’m hitting all the same muscle groups and I’d say 95% doing all the same steps just had to make it worth with bands rather than weights… you sure can feel the burn when your done tho! Thanks Jeff!

  36. Grady Elmore

    Grady ElmorePrije 6 dana

    Good stuff. Just joined a gym and now I have a plan. Thank you!

  37. tobi frenzel

    tobi frenzelPrije 6 dana

    Ive been doing this split for two weeks now and I really like it but I still have some questions about it, hopefully someone can answer them. First of all I can't really go so heavy on some some exercises because I'm limited in the weights at home. For example on the bench press and the deadlifts I can do more reps with my max. weights than explained in this plan. Should I max them out then or just do the reps slower to reach the reps he wants me to? Another thing I realized is that I have the feeling that for example biceps and triceps are trained to less or am I wrong? Alltough a really nice plan and I hope someone can help me :)

  38. Ahmad

    AhmadPrije 7 dana

    After completing one set of tricep extension do we gave to go directly without rest to curl dumbells for the bicep??

  39. Vayne Kafası

    Vayne KafasıPrije 7 dana

    it was wonderful.

  40. Sushi Master

    Sushi MasterPrije 7 dana

    Why is there 2 push workouts?

  41. Alex s4

    Alex s4Prije 8 dana

    Mans ripped af 👑

  42. Konrad Swierk

    Konrad SwierkPrije 9 dana

    What time should I rest between sets/exercises?

  43. Kristina F

    Kristina FPrije 9 dana

    Do you perform both these workouts on the same day?

  44. amr atef

    amr atefPrije 6 dana


  45. Karen Latter

    Karen LatterPrije 9 dana

    Can girls follow you’re working outs

  46. DonJon

    DonJonPrije 9 dana

    How long should i do Break between the Sets? Like 1-2 Min?

  47. Pinche Poor

    Pinche PoorPrije 10 dana

    Curls on push day🤨

  48. Ruben Chavez

    Ruben ChavezPrije 10 dana

    Does anyone know which one of his workouts best resembles this PPL split? Love this style of working out

  49. Gin Sensei

    Gin SenseiPrije 10 dana

    Hiw much weights you lift : dumbbell

  50. John Joshua Dela Cruz

    John Joshua Dela CruzPrije 10 dana

    It is really hard to progress in increasing weights in standing dumbell press ☹

  51. Nousher Ahmad

    Nousher AhmadPrije 10 dana

    No Direct work for Lower Chest?

  52. Pualani C

    Pualani CPrije 11 dana

    Great video tons of info! I’ll take any info from you regarding workouts. I’m older and have had serious surgeries but I still love lifting as much as I ever did. Mahalos for the inspiration 247365! BAM! Sending Aloha~❤️💪🏽

  53. Ayesha Sa

    Ayesha SaPrije 11 dana

    The tip mentioned at 8:34 'Dumbbell Flys' or 'Front Raises' on the 'Floor' rather than the bench is really Good! For me, it wasn't the shoulders, it was the upper back where I felt the most difference. It helped FIX any discomfort I was having every single time.

  54. Freddie Moore

    Freddie MoorePrije 12 dana

    You are an absolute waffler mate

  55. Fidel castro

    Fidel castroPrije 12 dana

    Are you supposed to do push number 1 and push number 2 on the same day?

  56. Mike

    MikePrije 12 dana

    love it but I don't have a barbell

  57. benjimimin

    benjimiminPrije 13 dana

    Are push 1 and push2 on different days like push 1 on Monday then push 2 on Friday? Idk why this confuses me

  58. Kash Basnet

    Kash BasnetPrije 13 dana

    WHY we can't do push - leg - pull so we have more time for recovery? Plz any one help me !!!

  59. Charles Badger

    Charles BadgerPrije 13 dana

    so I have a question about the DB standing shoulder press. So anyone well experienced here please answer to help me out. When I stand to do it, I can press 40 lbs BUT I end up feeling like I am resting my lower back for support. To the point that by the time I am done, not only are my shoulders on fire; but so is my backbone, or at least I think it is my backbone. If it is my muscles then that is fine, but the feeling doesn't feel the same as my shoulders on fire. I know I could go with less weight to keep that from happening, just in case I might eventually cause a ruptured disk; but then I am doing far more reps to get my shoulders burning. I THINK it is just that my lower back stabilizer muscles are just not strong enough to support me doing a standing DB shoulder press. This could be due to the fact that I have spent years doing seated DB press. Either way, I really want to build my shoulders up; but obviously without destroying my back or backbone. Please advise. THANKS!

  60. Laurenz Kalthoff

    Laurenz KalthoffPrije 13 dana

    Hey Jeff, Thank you so much for your videos! Really love the content. Could you please provide an accompanying abs plan to your PPL split though? Do I just add another round of abs at the end of each workout? And how do I make the most of my rest days? Abs there too? What about some light cardio? - Cheers

  61. MrAngrybird

    MrAngrybirdPrije 14 dana

    Should I do the two options in turn or just change from time to time?

  62. No Limits

    No LimitsPrije 15 dana

    This guy definitely knows his stuff! The classic 3 on 1 off split combining push-pull-legs. 👍 I also like to pair chest with arms and back with shoulders with a separate leg day. Lee Haney style templet.

  63. Sunjay Puri

    Sunjay PuriPrije 15 dana

    Push 1 is for the first push day of the week and then push 2 is 3-4 days later correct?

  64. Oscar Cura

    Oscar CuraPrije 15 dana

    Im confused, do both workouts have to be done in the same day?

  65. Sofie Lübcke

    Sofie LübckePrije 16 dana

    but why are we doing the Arm Abduction Rows on the push day??

  66. Ifeadi Ofokansi

    Ifeadi OfokansiPrije 16 dana

    So should you complete these workout in one day or on separate Push days?

  67. Ifeadi Ofokansi

    Ifeadi OfokansiPrije 16 dana

    Thank you man!

  68. Fragnar

    FragnarPrije 16 dana

    Push 1, is for first 3 day routine, then rest day, then push 2

  69. Andrew Thornton

    Andrew ThorntonPrije 16 dana

    Can you only do this workout without wearing a shirt?

  70. Piju pradeep kumar

    Piju pradeep kumarPrije 17 dana

    Sleep floor legs on chair take tea bun leg front fold back fold u r good master

  71. Sergio Pérez Lima Espinosa

    Sergio Pérez Lima EspinosaPrije 17 dana

    I've been doing PPL split for 3 weeks and it has kicked my ass! In a good way tho haha I can really feel myself getting stronger, and ready to get into a bro split phase really confident and strong

  72. Arun Mahay

    Arun MahayPrije 17 dana

    Can someone suggest an alternative for the hi to low crossover as i dont have cables in my home gym. Thansk

  73. Alex Patrick

    Alex PatrickPrije 17 dana

    Tried the 2nd plan today! Beautiful. Can really feel it in that superset. Wonder how many calories these burn

  74. John Wick

    John WickPrije 17 dana

    Hello, I noticed that its hard for me to maintain performance and when I push myself I noticed that I sweat more than before, what does this mean? Help D:

  75. DT 3

    DT 3Prije 17 dana

    For the first push day why are we keeping 1-2 left in the tank on bench ?

  76. Jospin Al Deek

    Jospin Al DeekPrije 18 dana

    Is this PPL recommended to people who have not exercised in a while ?

  77. William Thompson

    William ThompsonPrije 18 dana

    What’s my alternative to the hi low crossover?

  78. Goofy Newfy

    Goofy NewfyPrije 18 dana

    Gonna be rocking with this till September wish me luck

  79. Jonathon Borys

    Jonathon BorysPrije 18 dana

    Loving this series. Needed a new routine after doing the same routine the last seven months.

  80. Lakey's here!

    Lakey's here!Prije 18 dana

    Why is he performing lateral raises wrong tho?

  81. P Re

    P RePrije 19 dana

    So it's all good to be hitting bi's and tri's on back-to-back days? Had always heard that hindered growth (I realize it's a limited amount of work).

  82. BlackHat Fitness

    BlackHat FitnessPrije 16 dana

    It will not hinder growth one bit.

  83. Lukas Markström

    Lukas MarkströmPrije 19 dana

    Why is there no ab-exercise here?

  84. Jesse Ray Elevera

    Jesse Ray EleveraPrije 20 dana

    I am always excited to do all these exercises! Im actually gaining! I don’t need to exhaust myself to other exercises that can make my muscles plateu

  85. Mitch P

    Mitch PPrije 20 dana

    Question: should you lock out the elbows when doing a shoulder press? (Dumbbell specifically, but barbell too)

  86. BlackHat Fitness

    BlackHat FitnessPrije 16 dana

    @Mitch P that may be true and maybe not. I do know you never want to lock out because of what I stated. If you have some time check out my chnnel, you’ll see a vid on shoulders on there. Check it out, hopefully you sub, and never hesitate to ask me a question

  87. Mitch P

    Mitch PPrije 16 dana

    Makes sense.. I also read somewhere that looking out is actually bad for your shoulders. Not sure about that?

  88. BlackHat Fitness

    BlackHat FitnessPrije 16 dana

    Mitch, no. You want to keep the tension on the muscle being trained. If you go to full lock out the weight now is transferred to your elbows giving your muscles a chance to relax. You want to stop just prior to full lock so you can keep the tension on the delts. Hope that helps

  89. Stacey Wilker

    Stacey WilkerPrije 20 dana

    What’s the recommended rest time between sets? 1 min?

  90. BlackHat Fitness

    BlackHat FitnessPrije 16 dana

    60-90 seconds if you are trying to add muscle. If you are going for more strength training you'd want to be closer to 2 min up to 4 min of rest

  91. MusicchannelFX

    MusicchannelFXPrije 20 dana

    Me: does Rest day Jeff: wrong. Ill show you how to Rest more properly.

  92. Zach Cifarelli

    Zach CifarelliPrije 20 dana

    what is your split sir

  93. CVFTV

    CVFTVPrije 20 dana

    How much weight should be used

  94. Follow the howl

    Follow the howlPrije 19 dana

    .... How ever much you can lift efficiently What kinda question is that lol What's heavy for you, is light for someone else :)

  95. hernando palacios

    hernando palaciosPrije 21 dan

    Hey! i have a question, what's the meaning of "leave 1 or 2 in the tank"?

  96. Follow the howl

    Follow the howlPrije 19 dana

    It means don't rep until failure. Do it and stop 1 or 2 short of failure. If you can do a max of 12 reps failing on the 12th. Only do 10 reps.

  97. Charles41

    Charles41Prije 21 dan

    guys this is probably a stupid question but you do push 1 on one push day day and push 2 on another push workout right ?

  98. Gaming Anime

    Gaming AnimePrije 21 dan

  99. Josh Petway

    Josh PetwayPrije 21 dan

    My man Jeff always the 🐐

  100. George Flores Jr

    George Flores JrPrije 21 dan

    I just started going to the gym, to lose some weight and maybe gain some muscle. In saying that, thank you for the advise!

  101. WasGibtEs Leute

    WasGibtEs LeutePrije 22 dana

    I am missing a video about the cause of "tennis elbows" and their treatment. That would be fine. Never had a tennis rackt in my handy had an tenis elbow on the right and after two yeas on the left hand side. I think the hammer curls caused that injury. Greatings from Vienna.

  102. Amanda Dermichknuscht

    Amanda DermichknuschtPrije 22 dana

    I try this PPL plan and the long head of my triceps is sore on the Push day because I trained them on the pull day. Am I doing something wrong or is it supposed to be like this?

  103. Unfaithful

    UnfaithfulPrije 22 dana

    So on the 5th exercise the superset I go straight from the extensions to db waiter curls with no rest?

  104. Alex Mitchell

    Alex MitchellPrije 22 dana

    60 second rest between all exercises?

  105. Duane Selby

    Duane SelbyPrije 23 dana

    Burns so good day one of the push 1 workout I’m already feeling motivated having a plan in place with everything laid out thanks Jeff!!

  106. Kenny G.

    Kenny G.Prije 23 dana

    Is it ok to combine both push and pull workouts into one day for each one? If yes, should they stay in the same order or adjust the order?

  107. Timothy Simms

    Timothy SimmsPrije 23 dana

    I heard jesse has a big ol.... Work ethic

  108. TacosForUs

    TacosForUsPrije 23 dana

    So do I do both Push 1 and 2 in the same day or do I alternate them throughout the weekly cycle?

  109. Follow the howl

    Follow the howlPrije 19 dana

    Different days

  110. Joseph Luna

    Joseph LunaPrije 23 dana

    God bless you Jeff!

  111. FitnessWolf

    FitnessWolfPrije 23 dana

    If you want to emphasize arms (or one of arm muscles in particular),which can be great idea,isnt it more logical to put biceps on leg day. It can be fatiqued from pull workout. Triceps can be added too,more in a form of "feeder" exercise for recovery and certain additional potentiation. Anyway,great video and some more of creative ideas to enhance quality of that way of life we both living to the fullest and "full range". :)

  112. Hammad S

    Hammad SPrije 23 dana

    Push 1 is for the first Push Day, and Push 2 is for the second Push Day, right?

  113. Rarted Tard

    Rarted TardPrije 22 dana


  114. Luis

    LuisPrije 24 dana

    Why are there triceps exercises in the Pull and in the Push day?

  115. Edgar Oliveira

    Edgar OliveiraPrije 24 dana

    still trying to understand.. lol

  116. AXDL44

    AXDL44Prije 24 dana

    Today is the first day we in Germany can go to a gym in over six months. Really pumped to resume my push pull workout which is the best split for me

  117. Giani Di Milia

    Giani Di MiliaPrije 24 dana

    I dont have the equipment to do the high to low crossover, what can i subsitude with? I only have dumbbells and a barbell as weights

  118. Christian Lopez

    Christian LopezPrije 24 dana

    not sure if i missed it, but do we do both Push 1 and Push 2 exercises in the same day or do we alternate them in our PPL plan? thank you!

  119. Panda Man

    Panda ManPrije 24 dana

    Do I have to do push 1 on one day and push 2 the next day or the next time I'm doing push which is after legs and pull day? Please help

  120. Thomas Crosby

    Thomas CrosbyPrije 25 dana