Modified Push/Pull Workout

Modified Push/Pull Workout

by Dustin Holston

If you are looking to increase strength, muscle size, and get a great all around workout, check out this Modified Push/Pull Workout.



A push/pull workout separates muscle groups quite different than most workouts. It isolates muscle groups that must “push” to be used vs. muscle groups that needs to be “pulled”.


Chest- Push (you push the bar when you do bench press)

Back- Pull (you pull yourself up doing pullups, you pull the bar when doing deadlifts)

Quads- (Squats you push up, leg press you push)

Hamstrings- (Pull when you do stiff legged deadlifts)

Dustin’s Modified Push/Pull Workout

Day 1: Heavy Push

Day 2: Heavy Pull

Day 3: Shoulders and Abs

Day 4: Pump Push

Day 5: Pump Pull

Day 1: Heavy Push (weights are examples)

Bench Press: Bar x 15, 135 x 15, 185 x 3, 225 x 3 x 6

Inclined DB Press: 80 x 8 x 3

Pec Deck Flies: 130 x 8 x 3

Weighed Dips: 45 x 6 x 3

Squats: Warmup, 135 x 10, 225 x 5, 275 x 3 x 6

Walking Lunges: 3 sets

Leg Extensions: 3 sets of 10

Day 2: Heavy Pull (weights are examples)

Wide Grip Pull-downs: 170 x 6 x 5

Close Grip Pull-downs (revere grip): 170 x 6 x 3

Seated Leg Curls: 3 sets of 10

Stiffed Legged Deadlifts:  315 x 3 x 5

Seated Cable Rows: 3 sets of 10

Seated Calf Raises: 3 sets of 15

Inclined Biceps Curls: 5 sets of 8


Day 3: Shoulders and Abs

Lateral Raises: 5 sets of 10

Frontal Raises: 3 sets of 10

Shoulder Press: 5 sets of 10

Rear Delt Flies: 3 sets of 10

Hanging Leg Raises: 3 sets of 15

Standing Rope Crunches: 3 sets of 15

Day 4: Pump Push

Bench Press: 5 sets of 15 reps

Close Grip Bench: 3 sets of 15

Inclined DB Press: 3 sets of 12

Leg Press: 5 sets of 20

Leg Extensions: 5 sets of 20

Standing Calf Raises: 3 sets of 15

Dips: 3 sets of 15

Day 5: Pump Pull

Pull ups: 5 sets of 10

Yates Rows*: 3 sets of 15

Light Stiff Legged Deadlifts: 3 sets of 15

Leg Curls: 3 sets of 15

Seated Cable Rows: 3 sets of 12

21’s- 3 sets

Hammer Curls: 3 sets of 12


Post Workout

It is vital after a grueling workout to have a post workout shake with simple sugars and easily digestible protein. I prefer the Post Workout Stack from 1st Phorm. Check it out here:


The idea is to increase weight on heavy bench press, heavy squats, and heavy deadlifts every week or 2. It will becoming increasingly difficult to do. Cardio should be done as often as possible, but only after your workout and for 15-20 minutes maximum. I like to vary my speeds with a little HIIT. I actually use this workout when I’m bulking and cutting.

*I am not a medical professional, please speak to a doctor before starting any diet or workout program.


Questions or Comments?


Let me know!


Dustin Holston

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

Leave a Reply