Best Workout Split for Beginners


We understand that being the newbie at the gym can be overwhelming and a little bit embarrassing. We will discuss the best workout split for beginners so that you can feel comfortable when working out. A workout split is the way to divide workouts by the type of muscle group being excised. The best split for beginners is a PUSH / PULL / LEGS split. This split allows you to train all major muscle groups. Push/Pull/Legs split requires training at least three times a week but if you wanted to train more you can, just restart the split.


Man completing a bench press using the best split for beginners

Push is simply exercises where you are pushing the weight away from you. These type of exercises generally work the chest, shoulder, and triceps muscle groups. Some exercises to do for push day include:

  • Bench Press
  • Hi-to-Low Crossover
  • Dumbbell Shoulder Press
  • Side Lateral Raises
  • Lying Triceps Extensions
  • Dumbell Waiter Curls
  • Rotator Cuff ER

For visual demonstration of the exercises click here. These exercises done correctly will target every necessary muscle group to have a successful push day.  A great way to stretch and warm up for a push day is to complete as many push-ups as possible.


Lat Pull Down best split for working out

Similar to push, pull is when you are pulling weights towards your body. The muscle groups that you will work on a pull day are your back muscles and your biceps. Exercises to complete for push day include:

  • Deadlifts
  • Chest Supported Rows
  • Dumbbell High Pulls
  • Dumbbell Pullovers
  • Body Weight Chin Curls
  • Overhead Triceps Extension
  • Angels and Devils

For visual demonstration of the pull exercises click here. This set of exercises is the perfect mix of movement to work your back and biceps. A good way to stretch your muscles for pull day is to do arm rotations and shoulder rotations.


Leg day is simply just working out your legs. The muscle groups that you focus when working your legs are hamstrings, quads, glutes, and calves. Great exercises for leg day include:

  • Squats
  • Barbell Hip Thrust
  • Dumbell/Barbell Alt. Reverse Lunges
  • Single Leg Romanian Deadlift
  • Slick Floor Bridge Curls
  • Standing Dumbbell Calf Raises
  • Seated Dumbbell Calf Raises

For visual demonstration of the leg excersise click here. A good stretch to perform before starting a leg workout is hold your one leg behind your back and alternate.


If you apply this split to your workout routine, you will get the results yourare trying to achieve. Push/Pull/Legs is the best workout split for beginners. It will make you feel like a weightlifting pro. A couple tips to keep in mind to workout safely is to stretch before you start your workout and remember to take rest days. Stretching will loosen up your muscles and prevent injuries when working out. Rest days are important to let your muscles recover and grow from your previous workout.

PSB Fitness: A weightlifting gym for students in Mississauga

Logo of PSB Fitness a weightlifting gym for students


We are a classic weightlifting gym for students located inside Sheridan College’s Mississauga Campus. Are you interested in improving your physical health? PBS is offering affordable memberships.  We are open at 6:00 AM so if you are interested in having a quick workout before class. We close the gym at 11:30 PM for those who enjoy an evening/night workout before bed. Having the gym open from 6:00 – 11:30 gives the opportunity for our fitness fanatics to fit a weightlifting workout in their busy schedules.


At PSB Fitness, our facility has all the equipment needed to complete a full weightlifting workout for all muscle groups of the body. Our ready to use equipment includes:

  • Dumbbells ranging from 5 lbs. to 100 lbs.
  • Barbells ranging from 20 lbs. to 150 lbs.
  • Several adjustable benches
  • Assisted cable machines with weights stacking up to 200 lbs.
  • Squat racks
  • Bench press racks
  • Removable weighted plates (5 lbs, 10 lbs, 25 lbs, 35 lbs, and 45 lbs.)
  • Multiple treadmills
  • Elliptical machine
  • Smith Machine
  • ETC

Weightlifting is an important way to increase your physical health. Our focus is to get students to train and improve their weightlifting abilities. The key benefits of weightlifting are that it improves overall strength, both mental and physical health, muscle definition, and will boost endorphins. With the listed benefits and the disciplinary skills, it takes to be consistent in weightlifting it can drastically improve quality of life.

PSB Fitness is confident that you can become the best version of yourself. We are certain that we have the facility and equipment to meet your weightlifting needs. PSB Fitness is the best weightlifting gym for students in Mississauga. We are actively looking for new members to join us and reap the benefits of having access to a gym.

If you have any questions, please get in contact with us at