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Get Ripped the Irish Way: Unleash the Power of Push, Pull, and Leg Triset Workouts for Ultimate Fat-Burning and Muscle-Building!

As an experienced personal trainer with over 30 years of expertise, I have assisted numerous clients in achieving their health and fitness goals. Whether it’s building muscle, losing fat, improving running performance, or reducing blood pressure, I have tackled it all. However, adhering to a well-designed training routine can be challenging due to various barriers such as lack of time, inadequate facilities, low energy levels, fear of injury, and limited knowledge (1). Therefore, I strive to eliminate these obstacles for my clients by customizing workouts that are safe and accessible. Push-pull-leg triset-based workouts have become my favorite choice as they are time-efficient, effective, and adaptable to different situations and goals. These workouts are even suitable for beginners. In this article, I will share my top five 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 performed consecutively with little to no rest in between. However, rest periods are allowed between triset rounds, the duration of which depends on an individual’s fitness level and training objective. Bodybuilders often use trisets to intensify their workouts by grouping similar exercises together. For example:
– Barbell Bench Press: 6-8 reps
– Dumbbell Fly: 10-12 reps
– Push-up: 15-20 reps
While this approach is effective, I prefer a different method called push-pull-leg trisets. This approach saves time by targeting all major muscle groups, resulting in a well-rounded workout that builds muscle and burns fat simultaneously. Hence, it is my go-to technique for individuals with limited training time or those aiming to achieve both fat loss and muscle gain. Now that we understand push-pull-leg trisets, let’s explore some of my tried-and-tested workout routines.

Sample Push-Pull-Leg Triset Workouts
Creating your own push-pull-leg trisets is relatively simple. You just need to select an upper-body push exercise, an upper-body pull exercise, and a compound leg exercise, and perform them consecutively for the appropriate number of repetitions and sets. If you want a longer workout, you can create a second sequence of three exercises using different movements. However, to save you the trouble, I have compiled five of my favorite push-pull-leg triset workouts that have been proven effective and safe by my clients.

Warming-Up for Push-Pull-Leg Triset Workouts
Before starting a triset workout, it is crucial to spend a few minutes warming up your muscles and joints. A proper warm-up reduces the risk of injury and enhances workout performance. Although skipping the warm-up may save a few minutes, it could result in weeks or months of lost training due to injury. Therefore, never skip your warm-ups! Begin with 5-10 minutes of easy cardio, gradually increasing the intensity until you feel warm and slightly out of breath. Next, spend a few minutes performing dynamic mobility and flexibility exercises for your major muscles and joints. Finally, do a light run-through of the exercises you will be performing during the workout.

Workout #1 – The Simple Bodyweight Routine
Lack of time is often the biggest obstacle to consistent exercise. This push-pull-leg triset targets all major muscle groups and can be completed in just 20 minutes, making it one of my most efficient workouts. Including the warm-up, you can finish this workout in less than half an hour. Perform as many rounds as possible of the following triset within 20 minutes:
– Push-ups: 10 reps
– Pull-ups: 5 reps
– Air squats: 15 reps
Feel free to modify the exercises to suit your abilities. For instance, you can do kneeling push-ups or dips to make the upper-body push exercise easier or harder. Alternatively, you can substitute pull-ups with inverted rows for the upper-body pull exercise. Adjust the rep count or target time according to your needs and goals.

Workout #2 – Freeweight Trifecta
This workout incorporates barbells, dumbbells, and two separate push-pull-leg trisets to target all major muscle groups. It offers a balanced full-body workout that can be completed in 40 minutes or less, whether at the gym or home. Perform 3-5 rounds of the following trisets:
1st Triset:
– Barbell Bench Press: 8-20 reps
– Barbell Bent-Over Row: 8-20 reps
Dumbbell Goblet Squat: 8-20 reps
2nd Triset:
– Dumbbell Shoulder Press: 8-20 reps
– Single-Arm Dumbbell Row: 8-20 reps
– Dumbbell Romanian Deadlift: 8-20 reps
Rest as little as possible between exercises and take 1-3 minutes of rest between trisets.

Workout #3 – The Rise of The Machines Workout
While many trainers discourage machine-based strength training, I believe machines can be effective tools for building muscle mass and strength. Although they may not offer the same functional benefits as freeweight and bodyweight exercises, machines are easier to use and less intimidating, especially for beginners. Therefore, let go of any prejudices against machines as they can be incorporated into your training routine based on your abilities and goals. Similar to the previous workout, this routine consists of two trisets and provides a short yet effective full-body program. Perform 3-5 rounds of the following trisets:
1st Triset:
– Chest Press Machine: 8-20 reps
– Lat Pulldown Machine: 8-20 reps
Leg Press Machine: 8-20 reps
2nd Triset:
– Shoulder Press Machine: 8-20 reps
– Seated Row Machine: 8-20 reps
– Leg Curl Machine: 8-20 reps
Minimize rest time between exercises and take 1-3 minutes of rest between trisets.

These are just three examples of push-pull-leg triset workouts that can help you achieve your fitness goals efficiently. Remember to customize the exercises and rep counts according to your abilities and aspirations. By incorporating these workouts into your routine, you can overcome common barriers to exercise and make progress towards a healthier and fitter lifestyle.

Stan Quinn
Stan Quinn
Stan Quinn, the founder of "The Body Builder" and formerly Body Guider, isn't just a business owner – he embodies the spirit of holistic fitness. With a degree in sports nutrition, Stan blends academic knowledge with practical expertise, ensuring that his gym members receive not just physical training but also nutritional guidance tailored to their unique needs. Over the years, Stan's passion for fitness has extended beyond the gym's walls. As a fervent sports enthusiast, he understands the intricacies of athletic performance and is dedicated to helping both amateur athletes and fitness novices achieve their goals. Under his leadership, "The Body Builder" has grown from a mere gym to a comprehensive fitness hub where every member feels empowered, educated, and inspired. Stan's commitment to excellence, combined with his in-depth understanding of sports nutrition, makes him a revered figure in the fitness community.

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