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.


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