Push-Pull-Leg Triset Workouts for Fat-Burning and Muscle-Building

I’m a veteran personal trainer with over 30 years of experience. During my time in the trenches, I’ve helped hundreds of clients achieve their health and fitness goals. From muscle building to fat loss to a faster 10k to lower blood pressure – I’ve done it all.

However, things don’t always go smoothly, and life has a way of making it hard to stick to even the most well-designed training routine. Common barriers to regular exercise include lack of time, inadequate facilities, too little energy, fear of injury, and lack of knowledge (1).

Because my livelihood depends on it, I do all I can to remove these barriers for my clients. I customize my workouts to make them as safe and accessible as possible. After all, it doesn’t matter how good a program is on paper; if you can’t do it regularly, or it results in injury, it simply will not work.

That’s why I LOVE push-pull-leg triset-based workouts. They’re time efficient, effective, and can be modified for most situations and goals. They’re even suitable for beginners.

In this article, I share my five favorite push-pull-leg triset workouts for fat-burning and muscle-building.

What Is a Triset?

In simple terms, a triset is a series of three exercises done back-to-back. By back-to-back, I mean with little or no rest between movements. However, you are allowed to rest between triset rounds, although how long depends on your conditioning and training goal. 

Bodybuilders use trisets to raise the intensity of their workouts by grouping similar exercises together, e.g.:

1. Bench press x 6-8
2. Dumbbell fly x 10-12
3. Push-up x 15-20

While this approach is effective, I prefer a different methodology – push-pull-leg trisets.

Push-pull-leg trisets save time while training all of your major muscles. This creates a more balanced workout that not only builds muscle but burns plenty of fat, too. As such, this is my go-to method for anyone who is short on training time or wants to burn fat and gain muscle simultaneously.

Now you know what push-pull-leg trisets are all about, let’s dive into some of my favorite tried-and-tested workouts.

Sample Push-Pull-Leg Triset Workouts

Creating your own push-pull-leg trisets is pretty simple. Just select an upper-body push, an upper-body pull, and a compound leg exercise and do them back-to-back for the appropriate number of reps and sets.

Need a longer workout? Create a second sequence of three exercises using different movements to do afterward.

But, to save you the trouble of writing your own routines, here are five of my favorite push-pull-leg triset workouts to try. My clients have tried and tested each one, so you can be assured they’re effective and safe.

Related: How to Structure Your Own Workouts

Warming-Up for Push-Pull-Leg Triset Workouts

Before you start your triset workout, you must take a few minutes to prepare your muscles and joints for what you’re about to do. A good warm-up lowers your risk of injury and enhances workout performance.

While skipping your warm-up will save you a few minutes, it could cost you weeks or months of lost training because of injury, so never miss your warm-ups!

Begin your warm-up with 5-10 minutes of easy cardio. Start slow and speed up gradually so you feel warm and slightly out of breath by the end. Next, spend a few minutes doing dynamic mobility and flexibility for your major muscles and joints. Finally, do an easy run-through of the exercises you are about to perform.

Related: Loosen Up! Five-Minute Mobility Workout for Lifters

Warmed up and ready to go? Then let’s get to work!

Workout #1 – The Simple Bodyweight Routine

Lack of time is probably the most common barrier to consistent exercise. It’s also one of the hardest to overcome. This push-pull-legs triset trains all your major muscles in 20 minutes, making it one of my most efficient workouts ever. Even with your warm-up, you should be done and dusted in less than half an hour.

Do as many rounds of the following triset as possible in 20 minutes:

1. Push-ups x 10 reps
2. Pull-ups x 5 reps
3. Air squats x 15 reps

Feel free to modify the exercises to suit your abilities. For example, you could do kneeling push-ups or dips to make the upper-body push exercise easier or harder. Alternatively, you could do inverted rows instead of pull-ups for the upper-body pull. Similarly, change the rep count or target time to match your needs and goals.

Workout #2 – Freeweight Trifecta

This workout uses barbells, dumbbells, and two separate push-pull-leg trisets to train all your major muscles. As such, you can achieve a balanced full-body workout in 40 minutes or less. You can do this workout at the gym or home.

Do 3-5 rounds of the following trisets:

1^st Triset

1. Barbell bench press x 8-20 reps
2. Barbell bent-over row x 8-20 reps
3. Dumbbell goblet squat x 8-20 reps

2^nd Triset 

1. Dumbbell shoulder press x 8-20 reps
2. Single-arm dumbbell row x 8-20 reps
3. Dumbbell Romanian deadlift x 8-20 reps

Rest as little as possible between exercises and 1-3 minutes between trisets.

Workout #3 – The Rise of The Machines Workout

A lot of trainers are against machine-based strength training, but I’m not one of them. While they may not be as functional as freeweight and bodyweight exercises, machines are still an effective way to build muscle mass and strength. Also, beginners find them easier to use and less intimidating.

So, stop with all the machine hate – they’re just another tool you can use or ignore according to your abilities and goals. Like the preceding workout, this routine comprises two trisets and delivers a short but effective full-body program.

Do 3-5 rounds of the following trisets:

1^st Triset

1. Chest press machine x 8-20 reps
2. Lat pulldown machine x 8-20 reps
3. Leg press machine x 8-20 reps

2^nd Triset

1. Shoulder press machine x 8-20 reps
2. Seated row machine x 8-20 reps
3. Leg curl machine x 8-20 reps

Rest as little as possible between exercises and 1-3 minutes between trisets.

Workout #4 – Home Bodyweight and Bands Workout

Can’t get to the gym? No problem! Break out your exercise mat and resistance bands, and work out at home!

Not going to the gym will save you lots of time as you won’t have to get there and back and are less likely to be interrupted during your workout. I’m a big fan of home workouts and often train at home when I’m busy and short of time.

Do 3-5 rounds of the following trisets:

1^st Triset

1. Close-grip push-ups x 8-20 reps
2. Resistance band lat pulldowns x 8-20 reps
3. Reverse lunges x 8-20 reps

2^nd Triset

1. Pike push-ups x 8-20 reps
2. Resistance band seated rows x 8-20 reps
3. Resistance band good mornings x 8-20 reps

Rest as little as possible between exercises and 1-3 minutes between trisets.

Workout #5 – The Kitchen Sink Workout

So far, the example workouts have each stuck to a specific theme, i.e., body weight, machines, etc. This final program is a little different because it combines multiple training modalities. In reality, this is how most people train, i.e., by utilizing a variety of exercise methods.

Do 3-5 rounds of the following trisets:

1^st Triset

1. Incline dumbbell bench press x 8-20 reps
2. Chin-ups x 8-20 reps
3. Barbell back squats x 8-20 reps

 2^nd Triset

1. Barbell military press x 8-20 reps
2. Inverted rows x 8-20 reps
3. Cable pull-through x 8-20 reps

Rest as little as possible between exercises and 1-3 minutes between trisets.

Push-Pull-Leg Triset Workout – FAQs

Do you have a question about these push-pull-leg triset workouts or this style of training in general? No problem, because I’ve got the answers! Need more information? Drop me a line in the comments section below, and I’ll get back to you ASAP.

1. How many times a week can I do these workouts?

Muscles take an average of 48-72 hours to recover from intense training (2). As such, you can do a full-body push-pull-legs triset workout 2-4 times a week. Ideally, I suggest following a day-on/day-off routine, which provides the ideal balance between work and rest.

However, I understand that most exercisers prefer a more structured training week. In which case, something like a Monday/Wednesday/Friday set-up works well.

That said, if you only have time for 1-2 workouts a week, this approach will work for you, too. While not ideal, even such infrequent workouts are much better than nothing and, according to studies, will still produce favorable results (3).

2. What’s the best way to modify these workouts for fat-burning or muscle-building?

I said at the start of this article that you could use push-pull-leg trisets to build muscle and burn fat, and I stand by that statement. However, with a few simple modifications, you can emphasize each of these objectives according to your needs and goals.

To increase fat burning:

• Do more reps per set, e.g., 15-20
• Leave 3-5 reps in reserve (RIR)
• Take shorter rests between exercises, e.g., 10-15 seconds
• Take shorter rests between laps, e.g., 1-2 minutes
• Reduce your calorie intake below maintenance

To emphasize muscle building:

• Lift heavier weights and do fewer reps per set, e.g., 8-12
• Leave no more than 1-2 reps in reserve or train to failure
• Take longer rests between exercises, e.g., 20-30 seconds
• Take longer rests between laps, e.g., 2-3 minutes
• Increase your calorie intake above maintenance

Alternatively, split the difference and keep your training parameters somewhere between these two sets of guidelines to burn fat and build muscle in equal measure.

3. What about the arms, abs, and calves? They aren’t included in any of these workouts.

While push-pull-leg trisets work all your major muscles, some smaller muscle groups don’t get much of a workout. That said, your biceps and triceps are trained indirectly with every upper-body push and pull exercise you perform. Similarly, you’ll be using your core to stabilize your spine during many of the upper and most of the lower body movements.

However, if these smaller muscle groups are important to you, a few sets of each after your main triset workout will bring them up to scratch. For example, do a few laps of the following three-exercise circuit after your main push-pull-legs routine:

1. Biceps curl, e.g., dumbbell biceps curl
2. Triceps extension, e.g., cable pushdowns
3. Calf raise, e.g., standing calf raise machine

4. Are push-pull-leg trisets suitable for beginners?

I see no reason why beginners can’t use push-pull-leg trisets. However, I recommend that newbies avoid rushing from one exercise to the next and take as much rest as they need between rounds to avoid overexertion.

Also, I encourage beginners to stick with simple exercises that they can perform in perfect form even when they’re tired. This is not the time to test your technical proficiency with complicated movements.

5. What’s the difference between a push-pull-legs triset and a push-pull-legs workout split?

Good question!

Push-pull-leg trisets are three exercises done back-to-back. They can make up a small part of your workout or the whole thing, depending on how you use them. Push-pull-leg trisets are essentially full-body mini-workouts.

For example:

1. Dumbbell bench press
2. Chin-ups
3. Squat jumps

In contrast, the push-pull-leg split is a complete routine where you do pushing exercises on one day, pulling exercises the next, and leg exercises the day after that.

For example:

Monday (push)	Wednesday (pull)	Friday (legs)
Bench press	Pull-up	Squat
Pec deck	Lat pulldown	Romanian deadlift
Push-up	Seated row	Lunge
Shoulder press	Pullover	Leg extension
Lateral raise	Barbell curl	Leg curl
Skull crusher	Preacher curl	Calf raise

So, as you can see, while the names are similar, these two interpretations of push-pull-legs are entirely different. Use the one that best matches your needs and goals.

Closing Thoughts

I believe that your time and energy are your two most valuable resources. That’s because there are so many demands on them, and you can’t really buy or make more. As such, when time is short, or your energy levels are low, your workout is often the first casualty.

That’s why I specialize in creating time-efficient workouts. I don’t want you to waste your time or energy on unproductive training. In contrast, I’m all about getting you the biggest bang for your buck, even if that means cutting a few corners or using non-traditional training methods.

Push-pull-leg trisets may not be a conventional way to organize your workouts, but I assure you that they work. Use this method to burn fat and build muscle in less time.

So, don’t let being busy stand in your way of getting in shape. Use push-pull-leg triset workouts to achieve your fitness and body composition goals quicker than ever before.

Read also: The Best 5 To 10-Minute Workouts for Time-Pressed Exercisers

References:

1. Centers for Disease Control and Prevention: Overcoming Barriers to Physical Activity.
2. 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.
3. 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.

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