WORKOUT 11 - The "Push/Pull/Legs" Split - Straight Sets

Published on 21 November 2025 at 08:15

Focus: Targeted strength development with adequate rest.

Exercises: Wide-Width Push-Up [22], Feet-Elevated Inverted Row [101], Bulgarian Split Squat [137], Triceps Extension [1], Biceps Chin-Up [5] (advanced) / Short-Lever Inverted Curl [3] (medium) / Towel Face Pull [108] (beginner), Single-Leg Glute Bridge [166]

BEGINNER

(Approx. 45-55 min)

Warm-up: 5 min light cardio.

Workout: 3 sets of 10-12 reps per exercise, 60-90s rest between sets.

 

  • Wide-Width Push-Up [22]: 3 sets, 10-12 reps

  • Modified Inverted Row [100]: 3 sets, 10-12 reps

  • Static Lunge [127]: 3 sets, 10-12 reps per leg

  • Triceps Extension [1]: 3 sets, 12-15 reps

  • Towel Face Pull [108]: 3 sets, 15-20 reps

  • Single-Leg Glute Bridge [166]: 3 sets, 12-15 reps per leg

Cool-down: 5 min stretching.

MEDIUM

(Approx. 50-60 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: 4 sets of 10-12 reps per exercise, 60s rest between sets.

  • Wide-Width Push-Up [22]: 4 sets, 10-12 reps

  • Feet-Elevated Inverted Row [101] (low elevation): 4 sets, 10-12 reps

  • Bulgarian Split Squat [137]: 4 sets, 8-10 reps per leg

  • Short-Lever Triceps Push-Up [8]: 4 sets, 12-15 reps

  • Short-Lever Inverted Curl [3]: 4 sets, 8-10 reps

  • Shoulder-Elevated Hip Thrust [167]: 4 sets, 15-20 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 55-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 5 sets of 8-10 reps per exercise, 90-120s rest between sets.

  • Elevated Push-Up [23]: 5 sets, 8-10 reps

  • Pull-Up [94] (wide grip): 5 sets, 6-8 reps (or max reps)

  • Bulgarian Split Squat [137]: 5 sets, 10-12 reps per leg

  • Diamond Triceps Push-Up [7]: 4 sets, 10-12 reps

  • Biceps Chin-Up [5]: 4 sets, 6-8 reps (or max reps)

  • Single-Leg Hip Thrust [169]: 5 sets, 10-12 reps per leg

Cool-down: 10 min stretching.

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