As a seasoned personal trainer with over 16 years of experience, I’ve guided countless clients toward achieving their health and fitness aspirations using a variety of methods. One approach that has consistently delivered efficient results is incorporating Push-Pull-Leg Triset Workouts. These workouts are designed to target multiple muscle groups simultaneously, making them ideal for building muscle, shedding fat, improving running times, and even lowering blood pressure.
Yet, despite my expertise, I’ve encountered common hurdles that hinder consistent exercise, such as time constraints, limited facilities, low energy levels, fear of injury, and lack of knowledge.
Given the importance of my profession, I strive to eliminate these obstacles for my clients by tailoring workouts that prioritize safety and accessibility. Because, no matter how well-crafted a program may seem, its efficacy diminishes if it’s impractical or risky.
That’s why I’m passionate about push-pull-leg triset workouts. They’re efficient, effective, and adaptable to various situations and fitness goals, making them suitable even for beginners.
In this piece, I’ll share five of my top push-pull-leg triset routines designed to enhance fat loss and muscle gain, providing valuable insights for anyone looking to optimize their workout regimen.
Table of Contents:
- What Is a Triset?
- Sample Push-Pull-Leg Triset Workouts
- Warming-Up for Push-Pull-Leg Triset Workouts
- The Quick Bodyweight Routine
- Full-Body Free Weight Routine
- Machine-Based Strength Routine
- Home-Based Bodyweight and Resistance Band Routine
- Comprehensive Training Blend
- FAQs
- Overview
- References
What Is a Triset?
In simple terms, a triset involves doing three exercises in a row without much rest in between. However, you can take breaks between sets of trisets based on your fitness level and goals.
Bodybuilders often use trisets to make their workouts more intense. For instance:
- Bench press for 6-8 reps
- Dumbbell fly for 10-12 reps
- Push-up for 15-20 reps
While this method works well, I prefer push-pull-leg trisets for a different approach.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/freepik1.jpg)
Push-pull-leg trisets are efficient because they target all major muscle groups and save time. This kind of workout not only helps build muscle but also burns fat effectively. It’s my preferred method for people with limited time for exercise or those aiming to lose fat and gain muscle at the same time.
Now that you understand what push-pull-leg trisets involve, let’s explore some of my favorite workout routines that I’ve tried and tested over the years.
Sample Push-Pull-Leg Triset Workouts
Designing your own push-pull-leg trisets is straightforward. Just choose an upper-body pushing exercise, an upper-body pulling exercise, and a compound leg exercise. Perform these exercises consecutively for the recommended number of repetitions and sets.
For a more extensive workout, you can create a second set of three exercises using different movements to follow.
However, to spare you the effort of crafting your routines, here are five push-pull-leg triset workouts that I highly recommend. These routines have been thoroughly tried and tested by my clients, ensuring their effectiveness and safety:
- Upper-Body Push: Dumbbell Chest Press
Upper-Body Pull: Lat Pulldown
Leg Exercise: Barbell Squat - Upper-Body Push: Shoulder Press
Upper-Body Pull: Bent-Over Rows
Leg Exercise: Lunges - Upper-Body Push: Push-Ups
Upper-Body Pull: Seated Cable Rows
Leg Exercise: Deadlifts - Upper-Body Push: Incline Bench Press
Upper-Body Pull: Pull-Ups
Leg Exercise: Leg Press - Upper-Body Push: Tricep Dips
Upper-Body Pull: Cable Face Pulls
Leg Exercise: Romanian Deadlifts
Feel free to incorporate these workouts into your routine for effective and efficient training sessions.
Warming-Up for Push-Pull-Leg Triset Workouts
Preparing your body with a proper warm-up is crucial before diving into your push-pull-leg triset workout. This routine helps reduce the risk of injuries and optimizes your overall performance during the session.
Although skipping the warm-up might seem like a time saver, it’s essential to remember that neglecting this step could lead to potential setbacks in your training due to injuries. Therefore, never overlook your warm-ups!
Start your warm-up by engaging in 5-10 minutes of light cardio activity. Begin at a comfortable pace and gradually increase your intensity until you feel adequately warmed up and slightly breathless. This step is vital for priming your cardiovascular system and increasing blood flow to your muscles.
Following your cardio warm-up, dedicate a few minutes to dynamic mobility exercises and stretches targeting your major muscles and joints. Focus on movements that mimic the actions you’ll perform during your triset workout to enhance flexibility and range of motion.
Finally, conduct a brief practice run of the exercises included in your triset routine. This rehearsal helps reinforce proper form and technique, preparing your mind and body for the upcoming workout challenges.
Once you’ve completed your warm-up sequence and feel adequately prepared, you’re all set to dive into your push-pull-leg triset workout with confidence and focus.
1 – The Quick Bodyweight Routine
For many of us, time constraints are a major hurdle to regular exercise. Overcoming this challenge can be tough, but this push-pull-legs triset packs a punch in just 20 minutes, making it one of my go-to efficient workouts. Including your warm-up, you’ll be finished in under 30 minutes.
In a span of 20 minutes, aim to complete as many rounds as possible of the following triset:
- Push-ups x 10 reps
- Pull-ups x 5 reps
- Air squats x 15 reps
Feel free to adjust the exercises based on your fitness level. For instance, you can opt for kneeling push-ups or dips to modify the upper-body push exercise’s intensity. Alternatively, substitute pull-ups with inverted rows for an alternative upper-body pull. Adjust the number of reps or duration to align with your specific needs and fitness goals.
![](https://colosseumstrength.com/wp-content/uploads/2023/11/Bodyweight-Training-drobotdean-freepik.jpg)
2 – Full-Body Free Weight Routine
This workout integrates barbells, dumbbells, and two distinct push-pull-leg trisets to target all major muscle groups. With this setup, you can achieve a comprehensive full-body workout in 40 minutes or less, whether you’re at the gym or home.
Complete 3-5 rounds of the following trisets:
1st Triset
- Barbell bench press x 8-20 reps
- Barbell bent-over row x 8-20 reps
- Dumbbell goblet squat x 8-20 reps
2nd Triset
- Dumbbell shoulder press x 8-20 reps
- Single-arm dumbbell row x 8-20 reps
- Dumbbell Romanian deadlift x 8-20 reps
Minimize rest time between exercises and take 1-3 minutes of rest between trisets to maintain intensity and momentum throughout the workout. Adjust the weight and rep range as needed to suit your fitness level and goals.
3 – Machine-Based Strength Routine
While some trainers may dismiss machine-based strength training, I’m not among them. Machines, despite not being as versatile as free weights or bodyweight exercises, remain an effective tool for building muscle mass and strength. They’re especially beneficial for beginners due to their ease of use and less intimidating nature.
Let’s put an end to the machine criticism – they’re simply another option that can complement your workout based on your abilities and objectives. Similar to the previous routine, this workout consists of two trisets and offers a concise yet impactful full-body program.
Complete 3-5 rounds of the following trisets:
1st Triset
- Chest press machine x 8-20 reps
- Lat pulldown machine x 8-20 reps
- Leg press machine x 8-20 reps
2nd Triset
- Shoulder press machine x 8-20 reps
- Seated row machine x 8-20 reps
- Leg curl machine x 8-20 reps
Minimize rest time between exercises and take 1-3 minutes of rest between trisets to maintain intensity and maximize results. Adjust the weight and rep range according to your fitness level and goals.
![Best Barbell Shoulder workouts](https://colosseumstrength.com/wp-content/uploads/2023/11/pexels-alesia-kozik-7289370.jpg)
4 – Home-Based Bodyweight and Resistance Band Routine
No access to the gym? No worries! Utilize your exercise mat and resistance bands to create a fulfilling workout right at home.
Skipping the gym saves considerable time, eliminating the need for travel and reducing interruptions during your workout session. Personally, I find home workouts incredibly convenient and frequently opt for them when my schedule is tight.
Complete 3-5 rounds of the following trisets:
1st Triset
- Close-grip push-ups x 8-20 reps
- Resistance band lat pulldowns x 8-20 reps
- Reverse lunges x 8-20 reps
2nd Triset
- Pike push-ups x 8-20 reps
- Resistance band seated rows x 8-20 reps
- Resistance band good mornings x 8-20 reps
Keep rest periods minimal between exercises and allow 1-3 minutes of rest between trisets to maintain intensity and effectiveness. Adjust the resistance level of your bands and rep range to match your fitness level and desired outcomes.
![](https://colosseumstrength.com/wp-content/uploads/2024/03/woman-doing-sport-exercises.jpg)
5 – Comprehensive Training Blend
This final program, unlike the previous examples, combines various training methods into one cohesive routine, mirroring how most individuals approach their workouts. It’s a blend of different modalities to ensure a well-rounded training session.
Complete 3-5 rounds of the following trisets:
1st Triset
- Incline dumbbell bench press x 8-20 reps
- Chin-ups x 8-20 reps
- Barbell back squats x 8-20 reps
2nd Triset
- Barbell military press x 8-20 reps
- Inverted rows x 8-20 reps
- Cable pull-through x 8-20 reps
Keep rest periods minimal between exercises and allow 1-3 minutes of rest between trisets to maintain intensity and optimize results. Adjust weights and rep ranges according to your fitness level and objectives.
FAQs
Do you have questions about these push-pull-leg triset workouts or this style of training in general? No problem! I’ve got the answers! Need more information? Drop me a line in the comments section below, and I’ll respond as soon as possible.
1. How often can I do these workouts in a week?
Muscles typically need around 48-72 hours to recover from intense training. Therefore, you can do a full-body push-pull-legs triset workout 2-4 times per week. A day-on/day-off routine strikes a good balance between work and rest, but a structured schedule like Monday/Wednesday/Friday also works well.
Even if you can only manage 1-2 workouts a week, it’s still beneficial. Studies show that even infrequent workouts yield positive results.
2. How can I modify these workouts for fat burning or muscle building?
To focus on fat burning:
- Increase reps per set (e.g., 15-20 reps)
- Leave 3-5 reps in reserve (RIR)
- Shorten rest periods between exercises (e.g., 10-15 seconds)
- Take shorter rest periods between laps (e.g., 1-2 minutes)
- Maintain a calorie deficit below maintenance
To emphasize muscle building:
- Lift heavier weights with fewer reps (e.g., 8-12 reps)
- Leave 1-2 reps in reserve or train to failure
- Take longer rest periods between exercises (e.g., 20-30 seconds)
- Take longer rest periods between laps (e.g., 2-3 minutes)
- Increase calorie intake above maintenance
Alternatively, strike a balance between these guidelines for a combined fat burning and muscle building approach.
3. What about arms, abs, and calves? They aren’t in these workouts.
While push-pull-leg trisets target major muscles, smaller groups like arms, abs, and calves may need additional attention. You can add sets for these groups after your main triset workout to ensure balanced development.
Read more about arms: Calisthenic Arm Blast
4. Are push-pull-leg trisets suitable for beginners?
Yes, beginners can use push-pull-leg trisets, but they should prioritize proper form and take sufficient rest between exercises to avoid overexertion.
5. What’s the difference between push-pull-legs trisets and a push-pull-legs split?
Push-pull-leg trisets are like small, intense workouts where you do three exercises one after the other. They can be a quick part of your workout or the main focus, depending on what you want. They work your whole body efficiently.
For instance:
- Dumbbell bench press
- Chin-ups
- Squat jumps
On the other hand, the push-pull-leg split is a full routine where you concentrate on different types of exercises on different days.
For example:
- Monday (push): Bench press, Pec deck, Push-up, Shoulder press, Lateral raise, Skull crusher
- Wednesday (pull): Pull-up, Lat pulldown, Seated row, Pullover, Barbell curl, Preacher curl
- Friday (legs): Squat, Romanian deadlift, Lunge, Leg extension, Leg curl, Calf raise
These two methods may sound similar, but they’re actually very different. Pick the one that fits your goals and what you’re looking for in your workouts.
Overview
I firmly believe that time and energy are precious commodities. With so many demands vying for our attention, it’s crucial to make the most of these limited resources. Often, when time is scarce or energy levels dip, our workouts suffer the most.
That’s why I specialize in crafting workouts that are efficient in both time and effort. I don’t want you to waste your valuable time and energy on ineffective training methods. Instead, I focus on delivering maximum results with minimal investment, even if it means taking shortcuts or adopting unconventional approaches.
While push-pull-leg trisets may not be the conventional way to structure workouts, rest assured, they are highly effective. Embrace this method to simultaneously burn fat and build muscle in a shorter timeframe.
Don’t allow a busy schedule to hinder your fitness journey. Utilize push-pull-leg triset workouts to reach your fitness and body composition goals faster and more efficiently than ever before.
References;
- Centers for Disease Control and Prevention: Overcoming Barriers to Physical Activity.
- Hamarsland H, Moen H, Skaar OJ, Jorang PW, Rødahl HS, Rønnestad BR. Equal-Volume Strength Training with Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Front Physiol. 2022 Jan 5;12:789403. doi: 10.3389/fphys.2021.789403. PMID: 35069251; PMCID: PMC8766679.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
- Featured image @Unsplash, freepik, pexels (com)
Featured stream @Unsplash, youtube, pexels (com)