Push, Pull, Press, and Squat- It is That Simple

Achieving a well-rounded and balanced physique requires more than just hitting the gym and randomly selecting exercises. A structured fitness routine is essential for overall strength, muscle development, and functional fitness. One effective approach is to incorporate a “Push, Pull, Press, and Squat” routine. In this blog, we’ll dive into the details of this versatile workout plan and how it can help you reach your fitness goals.

Push, Pull, Press, and Squat: What Does It Mean?

The “Push, Pull, Press, and Squat” routine is a holistic approach to strength training. It divides exercises into four main categories, each focusing on specific muscle groups and movement patterns:

Push: Push exercises primarily target your chest, shoulders, and triceps. They involve extending your arms against resistance. Examples include push-ups, bench press, and chest flies.

Pull: Pull exercises target your back, biceps, and rear deltoids. These movements involve pulling a weight or your body toward you. Common pull exercises include pull-ups, rows, and lat pulldowns.

Press: Press exercises concentrate primarily on your shoulders. They involve pushing a weight above your body. Examples include the seated shoulder press.

Squat: Squat exercises focus on your lower body, including your quads, hamstrings, glutes, and lower back. Squats are compound movements that engage multiple muscle groups. Variations include back squats, front squats, and goblet squats.

Benefits of a Push, Pull, Press, and Squat Routine

Balanced Muscle Development: This routine ensures that you work on both the front and back of your body, preventing muscle imbalances and reducing the risk of injuries.

Efficient Use of Time: By categorizing exercises, you can efficiently target different muscle groups during each workout, maximizing your time in the gym.

Functional Fitness: The routine mimics real-life movements, making it ideal for improving your everyday functional strength and flexibility.

Variety: With a wide range of exercises to choose from within each category, you can keep your workouts exciting and avoid plateaus.

Designing Your Push, Pull, Press, and Squat Routine

Here’s a simple template to create your own “Push, Pull, Press, and Squat” workout routine:

Note: It’s important to consult with a fitness professional or your doctor before starting a new exercise routine, especially if you have any medical conditions or injuries.

Day 1: Push

Bench Press: 4 sets x 8-10 reps

Overhead Shoulder Press: 3 sets x 10-12 reps

Push-Ups: 3 sets x 12-15 reps

Tricep Dips: 3 sets x 10-12 reps

Day 2: Pull

Pull-Ups: 4 sets x max reps (or use assistance if needed)

Bent-Over Rows: 3 sets x 8-10 reps

Lat Pulldowns: 3 sets x 10-12 reps

Face Pulls: 3 sets x 12-15 reps

Day 3: Rest or Active Recovery

Day 4: Press

Dumbbell Chest Press: 4 sets x 8-10 reps

Incline Bench Press: 3 sets x 10-12 reps

Seated Shoulder Press: 3 sets x 10-12 reps

Tricep Pushdowns: 3 sets x 12-15 reps

Day 5: Squat

Back Squats: 4 sets x 8-10 reps

Deadlifts: 3 sets x 10-12 reps

Leg Press: 3 sets x 10-12 reps

Lunges: 3 sets x 12-15 reps (each leg)

Day 6: Rest or Active Recovery

Day 7: Rest

Remember to warm up before each workout and cool down afterward. Additionally, progressive overload (gradually increasing the weights or intensity) is crucial for continued improvement.


A “Push, Pull, Press, and Squat” routine offers a structured and efficient way to build strength, muscle, and functional fitness. By incorporating exercises from each category into your workouts, you’ll achieve a well-rounded physique and enjoy the numerous benefits of this versatile approach to fitness. Start today and watch your strength and overall fitness soar.


Do you do program development?

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.