Push Pull Leg Routine Workout Routine (Tanium Gym)

Overview & Training Principles

A push/pull/legs split is a classic, effective way to train all major muscle groups while allowing ample recovery. You’ll hit each area with enough volume to stimulate muscle growth (hypertrophy) for a “toned” look, with a sprinkle of heavy work to build strength. Toning essentially means increasing lean muscle and reducing body fat – achieved by consistent strength training, some cardio, and proper diet. In fact, “how you look comes down to how much lean muscle mass you have versus how much body fat you have”. This routine focuses on moderate reps and progressive overload to build muscle, while avoiding certain risky movements given your shoulder history.

Reps, Sets, and Intensity: Most exercises will be in the 8–12 rep range, which research shows is ideal for hypertrophy (muscle growth). This rep range (using about 60–80% of your 1RM weight) optimizes muscle gains while still improving strength. We’ll also include a few heavier low-rep sets (5–8 reps) on big compound lifts to maintain strength, and some higher-rep sets (12–15+) on smaller isolation moves for muscular endurance and “finishing” burn. This variety helps you get the benefits of both strength and hypertrophy training.

Progressive Overload: To see continual progress over 6–8 months, gradually increase the difficulty. This can mean adding a little weight, doing an extra rep, or improving form week to week. Progressive overload – steadily increasing the stress on your muscles – is vital for making gains in size and strength. For example, if you did 3×8 lat pulldowns at 100 lbs last week, try 105 lbs or 3×9 reps at 100 lbs this week. Tracking your workouts will help you know when to bump up the challenge. Research confirms that gradually increasing weight or reps over time leads to greater muscle size and strength gains.

Rest & Frequency: Each workout should last ~75 minutes or less, which is plenty of time if you keep rest periods moderate (about 60–90 seconds on isolation exercises, 2–3 minutes on big lifts). You can run this split as a 3-days-per-week program (e.g. Mon/Wed/Fri) or as a 6-days-per-week program (each workout twice per week) if you have the recovery capacity. Hitting muscles 2x per week can slightly enhance growth, but 1x per week is still effective, especially when each session has sufficient volume. Listen to your body – quality recovery (sleep, nutrition) will determine how often you can train each muscle.

Shoulder Health Focus: Given your recent shoulder surgery, the program emphasizes shoulder stability and safe exercise selection. We’ll avoid unstable overhead presses (e.g. barbell or dumbbell overhead presses) and deep unassisted dips, since these can stress a recovering shoulder. (In fact, orthopedic guidelines often caution against heavy overhead lifting or wide-grip dips soon after labrum repairs.) Instead, we substitute machine-based presses and shoulder-friendly moves. We also add specific exercises for the rotator cuff and scapular stabilizers (like face pulls), which are highly recommended to improve shoulder stability and posture. Face pulls target the often-neglected rear delts as well as the external rotator muscles of the shoulder, helping to balance out the heavy pressing work. Strengthening these support muscles will help bulletproof your shoulders over time.

Below is the detailed routine. Each day’s workout lists exercises, sets, and reps, along with notes. You can lightly warm up before each session (5–10 min of cardio and dynamic stretches, plus some light sets of the first exercise). Maintain good form, especially on compound lifts, and stop any movement that causes sharp pain in your shoulder.

Push Day (Chest, Shoulders & Triceps)

Focus: This day targets the pressing muscles – chest, front and side shoulders, and triceps – which are trained by exercises like presses and flyes. We’ll use mostly machine or supported movements for shoulders to keep them safe. Chest and triceps will get plenty of work from different angles for balanced development.

Incline and flat presses are key for building the chest and front shoulders. We include both dumbbell and barbell presses to capitalize on different benefits – dumbbells allow a deeper stretch and more stabilizer engagement, while barbell lets you press heavier for strength. The machine shoulder press provides overhead work in a stable environment, sparing your shoulder from excessive strain while still building your deltoids. We also isolate the side delts (lateral raises) and triceps with a variety of cable exercises to ensure those muscles get fully taxed. (Research shows that big presses like bench press hit the chest well but not maximally for triceps, so direct triceps work is added for optimal growth.) Here’s the plan:

• Incline Dumbbell Bench Press – 4×8 Targets upper chest and front shoulders. The incline angle shifts emphasis to your upper pecs. Using dumbbells forces each side to work independently and adds a stability challenge. Choose a weight that is challenging for ~8 reps while keeping your shoulder blades retracted. Control the descent to feel a stretch in the chest each rep.

• Flat Barbell Bench Press – 3×6-8 Targets overall chest (mid pecs), shoulders, triceps. This is your heavy compound lift on push day. Aim for 6–8 reps per set at ~RPE 8 (2 reps in reserve). Press through your heels and keep your back slightly arched (natural arch) for stability. Going heavier (around 6 reps) here helps build pressing strength. (If shoulder discomfort occurs, you can swap for a machine chest press or push-ups with a resistance band.)

• Seated Machine Shoulder Press – 3×8 Targets front and middle deltoids, triceps. The machine provides a guided path, which is safer on your recovering shoulder than a free-weight overhead press. Adjust the seat so that the handles start at roughly shoulder height or a bit below. Focus on a pain-free range of motion – press up just until arms are almost extended (don’t lock out hard). This will build shoulder strength without the instability of dumbbells/barbells overhead.

• Low Cable Fly (or Chest Fly Machine) – 2×10-12 Isolation for chest (inner and outer fibers). From a low pulley, bring the handles upward and together in a hugging motion (or use the chest fly machine similarly). Go for a deep stretch in the pecs on the eccentric. This exercise comes later in the workout to fully fatigue the chest if it wasn’t already by pressing. Use a moderate weight – the goal is to squeeze and feel the muscle, not to heave heavy loads.

• Lateral Raises (Dumbbell or Cable) – 3×12-15 Isolation for side (lateral) deltoids. Keep these light to moderate and focus on strict form – lead with your elbows and lift until arms are about horizontal. A slight bend in the elbows and “thumbs up” (neutral grip) can help protect the shoulder joint. High reps here will build shoulder endurance and shape. (Avoid very heavy lateral raises or dropping low into the “empty can” position, as that can impinge the shoulder. Smooth, controlled reps are key.)

• Cable Triceps Pushdown (Straight Bar or Rope) – 3×10 Targets triceps (lateral and medial heads). Keep your elbows pinned to your sides and fully extend your arms to contract the triceps. If using a rope, spread the ends apart at the bottom for a better squeeze. Avoid hunching; stand tall with core tight. Since pressing already pre-fatigued your triceps, ~10 quality reps per set will finish them off.

• Overhead Cable Triceps Extension – 2×10 Targets triceps (long head especially). Using a rope or EZ-bar attachment, face away from the machine and extend your arms overhead. This puts the long head of the triceps under a deep stretch, which is excellent for muscle growth. Go relatively light and focus on feeling the stretch and contraction – this should not irritate your shoulder. (If overhead position is uncomfortable, you can substitute lying triceps extensions/skull crushers on a bench, or a different cable angle that still stretches the triceps.) Evidence suggests overhead extensions stimulate the triceps more than pushdowns alone due to the stretch factor.

• Single-Arm Cable Triceps Pushdown – 2×12 (optional finisher) Isolates each triceps individually. This ensures both arms get equal work and can help iron out any strength imbalances. Use a D-handle on a high pulley. Keep your form strict (upper arm stationary) and really squeeze at full extension. Because this is an optional finisher, you can skip it if you’re already toast – but if you have a bit left, it will pump the triceps nicely without adding strain to your shoulder.

Push Day Notes: With this lineup, you’re hitting chest from multiple angles (incline and flat presses, plus fly), shoulders with a safe press and isolation, and triceps thoroughly. There is some overlap – for example, your front delts work during chest presses, and all presses hit triceps – but that’s intentional to accumulate enough volume. The key is that each muscle gets to be the primary focus in at least one exercise (e.g. chest in presses, shoulders in lateral raises, triceps in extensions). Keep an eye on shoulder comfort during all presses; maintain scapular retraction (pinch shoulder blades) and avoid flaring your elbows too much on bench presses (keep about a 45–70° angle from your sides) to protect the joint. If the volume feels too high at first, you can drop one of the triceps moves and add it back once your work capacity increases.

Pull Day (Back, Biceps & Rear Delts)

Focus: This day trains the pulling muscles of the upper body – primarily the back (latissimus dorsi, trapezius, rhomboids, etc.), the rear shoulders, and the biceps/forearms. We’ll start with a big heavy lift to engage the whole posterior chain, then do vertical and horizontal pulls for the lats and mid-back, and finish with exercises for the rear delts and biceps. This ensures we hit all the muscles your push day didn’t directly target, balancing out your upper body development.

Deadlifts (starting position shown above) are a powerhouse pull exercise engaging the entire back side. We program deadlifts at the start when you’re fresh, since they’re the most demanding. A conventional deadlift works your spinal erectors, glutes, and traps hard, along with your lats and hamstrings. In fact, if you have the energy, deadlifts stimulate more overall muscle growth than almost any other lift. After that, we include both a vertical pulling movement (pull-ups or pulldowns) and a horizontal row to thoroughly work your lats and upper back. You’ll also do a face pull to strengthen the rear delts and rotator cuff (important for shoulder stability), and a couple of biceps moves to build your arms. Here’s the breakdown:

• Barbell Deadlift – 3×5-6 Compound for entire posterior chain (back, glutes, hamstrings). Set up with feet about hip-width, bar close to your shins, and a neutral spine. Focus on driving through your heels and engaging your glutes as you lift. Keep your core braced and shoulder blades squeezed to protect your back. Deadlifts will build your lower back (erectors) and upper-back/trap strength, as well as your glutes and hams. Because this is a strength-oriented lift, go heavy but with perfect form – 5–6 reps per set at ~85% 1RM. Rest ~2–3 minutes between sets. (Note: If recovery or lower-back fatigue is a concern, you could do Romanian Deadlifts (RDLs) here instead of conventional deads – RDLs are a bit easier on the lower back while still working glutes/hams intensely. But the conventional deadlift, done carefully, gives a huge stimulus across many muscles. Choose based on what feels best for you.)

• Pull-Ups (or Lat Pulldowns) – 3×8-10 Vertical pull for lats, upper back, biceps. If you can do unassisted pull-ups, perform them with a shoulder-width or slightly wider grip, pulling to approximately chin level. If needed, use an assisted pull-up machine or do lat pulldowns on the cable. Pull-ups (especially underhand chin-ups) work the lats through a deep range of motion and with heavy load – great for building wide, V-shaped lats. Focus on squeezing your shoulder blades down and together at the top. Lower under control (avoid shrugging or letting shoulders roll forward at the bottom). If using lat pulldown, avoid the behind-the-neck version – pull to your chest with a medium grip for shoulder safety. Aim for ~8 solid reps; if you can easily do more than 10 unassisted, consider adding a little weight or doing a harder variant (like narrower grip) to keep the rep range productive.

• Seated Cable Row (Neutral Grip or Wide Grip) – 3×8-10 Horizontal pull for mid-back (rhomboids, mid traps) and lats. Using the cable row machine, sit upright with a slight forward lean from the hips. Pull the handle to your torso (around the belly-button or just above), driving your elbows straight back. Squeeze your back muscles (think of pinching your shoulder blades together) at peak contraction. This exercise complements the pull-up by hitting the middle and upper back muscles from a different angle. Maintain good posture (no excessive leaning or jerking). A neutral grip (palms facing) is generally shoulder-friendly, but you can use a wide bar if you want to emphasize rear delts/traps more – just keep elbows out. Control the negative phase to really feel the lats stretch forward.

• Face Pull (with External Rotation) – 3×12 Targets rear deltoids, external rotators, traps. Attach a rope to a cable at face height. Grasp with thumbs pointing back at you. As you pull towards your face, lead with your elbows high and rotate your thumbs outward (palms end up facing your ears). This movement strengthens the rear part of your shoulders and the rotator cuff muscles (infraspinatus/teres minor) which are crucial for shoulder stability and posture. Face pulls are highly recommended if you’ve had a shoulder injury – they combat the forward shoulder posture and balance out all the chest/front delt work you do. Use a light to moderate weight; focus on form and squeeze. You should feel it in the back of your shoulders and between your shoulder blades. (This exercise has a huge payoff for shoulder health, so don’t skip it – consider it “prehab” that also builds those rear delts for a more rounded shoulder look.)

• Dumbbell Biceps Curls – 3×10-12 Primary biceps builder. Stand or sit with a dumbbell in each hand, palms facing forward. Curl up, keeping elbows at your sides – don’t swing. We’ll do these in a fairly standard rep range to maximize biceps hypertrophy. You can do both arms together or alternate. Focus on a full range: stretch at the bottom, squeeze at the top. The biceps brachii are the target here, but you’ll also be working forearms and even the stabilizers in your shoulders just to keep form strict. (Barbell curls are an alternative if preferred – they allow using heavier weight, engaging the forearms and even upper-back stabilizers to some degree. Choose the tool that feels best on your elbows/wrists.)

• Hammer Curls (Dumbbell or Rope Cable) – 2×12 Targets brachialis and brachioradialis (upper/outer arm). Using a neutral grip (thumbs up), curl the weight as if swinging a hammer. This hits a different part of your arm musculature, adding thickness to the upper arm and strength to your forearms. You can curl both arms together or alternate. Keep the motion strict and avoid shrugging. By including both standard curls and hammer curls, we ensure we’re working both heads of the biceps and the forearm flexors for balanced arm development. Do about 2 sets here, as your biceps will already be somewhat fatigued; go for a good pump and contraction.

(Optional) Bent-Over Dumbbell Reverse Fly – 2×12-15 (if not hitting rear delts enough) Targets rear delts and rhomboids. If you feel your rear shoulders need more attention (or if you prefer it to face pulls some weeks), you can add or alternate this exercise. With light dumbbells, bend at the hips ~45°, keep a flat back, and raise your arms out to the sides (palms facing down or slightly in). This isolation move will further burn out the rear delts. However, if you’re doing face pulls diligently, you may not need additional rear-delt iso every week – listen to your body.

Pull Day Notes: This routine covers all major pulling muscles. The deadlift is your big strength lift – it will fatigue many muscles early, but it’s placed first because it yields the greatest payoff in overall development when done fresh. We separate your heavy deadlifts and your heavy squats into different days to avoid excessive strain on one day (doing squat and deadlift in one session can be brutally taxing, so we’ve smartly put deads on pull day and squats on leg day). The combination of pull-ups and rows ensures you hit the lats from both overhead and horizontal angles, maximizing growth across the back. Direct arm work at the end will help your biceps grow and also improve your pulling strength. Remember to maintain mind-muscle connection on back exercises – don’t just yank the weight; feel your back doing the work, not your arms. Given your equipment, feel free to use the assisted pull-up machine or various cable attachments to find what feels best. As your shoulder is a year post-surgery, pulling movements tend to be safer than pushing, but still ensure you retract your shoulder blades and avoid any extreme overhead positions (e.g. no behind-the-neck pulldowns). The inclusion of face pulls and/or reverse flyes will go a long way to keep your shoulders healthy and improve stability.

Leg Day (Quads, Glutes & Hamstrings)

Focus: This day hits all the lower body muscles – quadriceps, hamstrings, glutes, and calves (plus a bit of core). Since you don’t have a free squat rack, we will use the Smith machine and other equipment (leg press, machines, dumbbells) to effectively train your legs. The goal is to mimic the benefits of barbell squats and other compound lifts in a safer manner. Leg day will emphasize big compound movements first (for overall strength and muscle), then isolation exercises to ensure each muscle is fully worked. We’ll also include a hip stability exercise (hip abduction) since you have that machine, and some optional core work.

Compound exercises like squats and leg presses (pictured above) build the foundation of strong, toned legs. We start with a squat pattern and/or leg press as the primary quad builders. Because you lack a free barbell squat rack, you have a few options: the Smith machine squat or the leg press (or even both). The Smith machine guides the bar’s path, making it a bit easier to balance – this allows you to focus on pushing the weight and can even let you handle slightly more load than free squats. The downside is fewer stabilizer muscles are engaged, so we’ll compensate by also doing some free-weight leg work (like lunges or split squats) to keep your stabilizers strong. After the big lifts, we’ll isolate the hamstrings and quads with machine curls and extensions, hit the glute medius with hip abductions, and finish with calf raises and optional abs. Here’s your leg day plan:

• Smith Machine Squat – 3×6-8 Primary compound for quads and glutes. Set the Smith bar at shoulder level and position yourself under it as you would for a back squat (center the bar on your upper traps). Take a stance about shoulder-width. Because the Smith machine is fixed, you can experiment with foot placement: feet directly under the bar will hit more quads, whereas stepping a bit forward (6–12 inches) brings more glutes/hamstrings into play. For general purposes, a slight forward foot position often feels natural – it mimics a high-bar squat. Lower until your thighs are about parallel (or as low as comfortable) and then drive through your heels to stand up. Keep your core tight and do not let your knees cave inward. Aim for 6–8 reps per set at a challenging weight. This exercise will build overall leg strength. If shoulder mobility is an issue in holding the bar, try using a front squat grip in the Smith (cross arms or use straps) – or you can prioritize the leg press as your main lift instead. (Alternative Main Lift: If Smith squats bother your shoulders or feel awkward, you can do a Dumbbell Goblet Squat (holding a heavy dumbbell at your chest) for 3×10, or increase volume on leg press. The key is a heavy knee-bending exercise to hit those quads.)

• Leg Press – 3×10 Compound press for quads and glutes. Position your feet about shoulder-width on the platform (higher on the platform to involve more glutes/hamstrings, or lower for more quads). Lower the weight until your thighs are at least parallel to the platform (avoid bouncing at the bottom), then press up without locking out your knees harshly. The leg press lets you load your legs heavy without stressing your back or shoulders, making it a great substitute for additional squatting. In fact, if you prefer, you could use leg press as your primary heavy movement in place of Smith squats – it’s very effective for quad hypertrophy. We’ve programmed it after squats to further exhaust the quads. Aim for ~10 reps with a challenging weight. Focus on continuous tension – don’t fully rest at the top.

• Romanian Deadlift (Dumbbell or Barbell) – 3×8 Compound hinge for hamstrings and glutes. (If you performed heavy conventional deadlifts on pull day and your lower back is fatigued, you can skip RDLs and do the leg curl first instead – see note below.) For RDL: hold a barbell (or pair of heavy dumbbells) in front of you, stand with feet hip-width. Keeping your back flat and slight knee bend, hinge at the hips to lower the weight along your legs. Feel a strong stretch in the hamstrings, then squeeze your glutes to come back up. RDLs primarily target the hamstrings (especially the upper hamstrings) and glutes through hip extension. This exercise complements the squat/leg press by focusing on the posterior chain. Go as low as your hamstring flexibility allows without rounding your back. Important: Given your heavy deadlifts on pull day, monitor how your lower back feels – you might use slightly lighter weight or fewer sets on RDL if needed. (Alternatively, if you decide to skip conventional deadlifts on pull day, definitely include RDLs here on leg day to ensure you work the hamstrings with a hip-hinge movement.)

• Leg Extension (Machine) – 2×12-15 Isolation for quadriceps. The leg extension machine lets you directly target the quads, particularly the rectus femoris, by isolating knee extension. One advantage of leg extensions is that there’s no hip movement, so all the tension goes into the quads. Adjust the seat and pad so that your knees line up with the machine’s pivot point and the pad sits just above your ankles. Extend smoothly, pause for a second at the top to squeeze your thighs, then lower under control. Use a moderate weight – by now your quads are pre-fatigued from squats/presses, so this will burn. High reps (12–15) work well to flush the muscle. If your legs are already jelly from earlier exercises, you can reduce this to 2 lighter sets or skip it occasionally, but it’s great for fully exhausting the quads.

• Leg Curl (Seated or Lying Machine) – 3×10-12 Isolation for hamstrings. This machine exercise targets knee flexion, working the hamstring muscles from a different angle than RDLs. Curl the weight down by bending your knees, pause briefly at full contraction (under the seat), then return slowly. Don’t arch your lower back; keep your hips pressed into the seat. Because you might have worked hamstrings during deadlifts or RDLs, focus on feeling the muscle rather than maxing the weight. Leg curls (especially the seated variation) emphasize the lower hamstring and are a perfect complement to RDLs (which hit upper hamstring and glutes). If you skipped RDLs, leg curls become even more important – they’ll be your primary ham exercise in that case.

• Hip Abduction (Machine) – 2×15 Isolation for glute medius (outer glutes) and hip stabilizers. Sit in the hip abduction machine and press your legs outward against the pads. This movement targets the side glutes (gluteus medius/minimus), which are important for hip stability and give a nice shape to the outer hips. Having strong abductors can improve your squat and deadlift form by keeping your knees tracking properly. Go for higher reps with a controlled tempo – you should feel a burn on the side of your butt/hips. Since this is a smaller muscle group, keep the weight moderate and focus on the mind-muscle connection. This exercise is a great addition for a comprehensive routine, as many people neglect the glute medius.

• Standing Calf Raises (Smith Machine or Leg Press) – 3×12-15 Isolation for calves (gastrocnemius & soleus). Calves often get overlooked, so we’ll make sure to hit them. If using the Smith machine, place a block or step under the bar, position the bar on your shoulders, and do calf raises by raising your heels as high as possible, then dropping them for a deep stretch. Alternatively, use the leg press machine: after your leg press sets, you can slide your feet lower on the platform (heels hanging off) and press through your toes for calf raises. Control the movement – a brief pause at the bottom stretch and a squeeze at the top. High reps and a full range of motion are key to calf development. Adjust foot positioning (toes straight, out, or in) if you want to target slightly different areas, but the standard forward position works well.

• Planks or Hanging Leg Raises – 2×30 sec (planks) or 2×12 (leg raises) (core) Targets core (abs and lower back stabilizers). While not strictly “leg” muscles, a strong core will help you in all your lifts and contribute to overall fitness. You can include a couple of core exercises at the end of leg day (when you’re not about to heavily squat or deadlift, so it’s safe to fatigue your core). Planks are great for core stability: maintain a straight line from head to heels, don’t let hips sag. Aim to hold ~30 seconds or more. Hanging leg raises (using your pull-up bar) will work the abdominal muscles through motion – aim to raise your knees (or straight legs for more challenge) up toward your chest using your abs, not momentum. Do either planks or leg raises (or both if you have time and energy). This is optional but recommended for a well-rounded program. A strong core will also aid your goal of improved shoulder stability and overall strength.

Leg Day Notes: This session covers all aspects of your lower body. The Smith machine squat and/or leg press serve as your heavy hitters for quads and glutes, effectively replacing a barbell squat. Remember that with the Smith machine you don’t need to balance the bar, so you might be able to push a bit heavier – but still focus on form (we don’t want to neglect the stabilizer muscles entirely). That’s why including the likes of RDLs and possibly some free-weight lunges or Bulgarian split squats occasionally can be useful – they engage stabilizers and unilateral strength. You have the option to alternate some weeks: e.g., one week do Smith squats first, the next week do leg press first for variety, as both are excellent for leg growth. The key is progressive overload: try to add weight or reps to these over time as you get stronger.

Because you mentioned no lower body restrictions post-surgery, we take full advantage of all leg exercises. Just be mindful of any indirect shoulder strain – e.g., when loading plates on the leg press or holding the Smith bar, use controlled movements so as not to tweak your shoulder. Using the safety catches on the Smith machine is wise when squatting, and having a spotter (if available) on heavy sets can add confidence.

Lastly, leg day can be brutal – but rewarding. If you ever feel excessively sore or run-down, slightly reduce the volume (e.g., 2 sets instead of 3 on an exercise, or skip an isolation move). On the flip side, if you “yearn for more” and feel you can handle it, you could add a set of Bulgarian split squats or walking lunges to challenge your glutes and quads further – but this is purely optional and only if you have extra time/energy. Generally, the routine as written should be plenty. Don’t forget to stretch your quads, hams, and calves after to maintain flexibility.

Putting It All Together (Weekly Schedule)

Here’s how you might schedule the three workouts over a week:

• Monday – Push Day (Chest/Shoulders/Triceps)
• Tuesday – Pull Day (Back/Biceps)
• Wednesday – Legs Day (Quads/Hams/Glutes/Calves)
• Thu – Rest or light cardio/core
• Fri – Repeat Push (if doing 2x/week) or Rest
• Sat – Repeat Pull (if 2x) or Rest
• Sun – Repeat Legs (if 2x) or Rest

If you choose the 3-day-per-week approach, stick to one cycle and use rest days or cardio on the other days. If you go for a 6-day approach (Push/Pull/Legs twice), ensure you’re recovering well – get 7–9 hours sleep, stay hydrated, and eat enough protein to rebuild muscle. Studies show training muscles 2–3 times per week can stimulate a bit more growth than 1x per week, as long as volume is managed. So, you have flexibility to increase frequency later if needed. In any case, over 6–8 months you should strive to progressively lift heavier or do more reps at the same weight – that progressive overload is what produces continual improvements in tone and strength.

Additional Tips for Success

• Cardio for Tone: Since looking toned partly means reducing body fat, consider incorporating 150+ minutes of cardio per week (e.g. 30 minutes on the bike, treadmill, or StairMaster 5 times a week) as recommended for general health. You listed a Peloton bike, treadmill, and Stair Machine – feel free to use these on rest days or after lifting (e.g. a quick 15–20 min cooldown ride) to burn extra calories and improve endurance. Low-impact cardio can also aid recovery by promoting blood flow. Just be careful not to do intense cardio right before lifting legs (to keep your energy and strength up).

• Nutrition: To reveal a toned physique, nutrition is key. Ensure you’re eating sufficient protein (about 0.7–1 gram per lb of body weight) to repair muscles, and maintain a moderate calorie deficit if fat loss is a goal. Combining muscle-building workouts with a diet that supports fat loss will significantly improve muscle definition. Of course, since this is a training plan, just keep in mind that diet will play a big role in the “slightly smaller” waistline or fat reduction that makes muscles pop.

• Shoulder Rehabilitation: Continue any rotator cuff exercises or stretches your physical therapist gave you. You can add a few light external rotation drills (with a band or cable, elbow at your side) at the end of workouts to keep your rotator cuff strong. This isn’t mandatory, as face pulls and your balanced routine already address it, but it can provide extra insurance. According to physical therapy guidelines, maintaining rotator cuff strength is crucial after shoulder surgery to prevent re-injury.

• Technique and Tempo: Focus on quality of movement over sheer weight, especially as someone coming off an injury. A controlled tempo (e.g. 2-second lift, 3-second lower) can increase time-under-tension for muscle growth. Avoid any cheating or using momentum on isolation exercises – it’s better to reduce the weight and execute properly. Good form not only helps muscle activation but also keeps joints safe.

• Listen to Your Body: If an exercise causes pain (beyond normal muscle soreness or burn), modify or replace it. For example, if Smith squats aggravate your shoulder position, do leg press and maybe dumbbell lunges instead. Or if any overhead motion in the shoulder press machine hurts, stick to a narrower grip or just do lateral raises and front raises for shoulders. There’s always an alternative that can work the target muscle without pain. Your long-term consistency is more important than any single movement.

• Deloads and Variety: Over 6–8 months, plan an occasional deload week (every 6–8 weeks or whenever you feel very fatigued) where you reduce the weights or volume significantly to let your body recover. This will help you come back stronger and avoid burnout. While this program is relatively consistent, you can make small tweaks over time to keep things interesting: e.g. swap incline dumbbell press for an incline machine press for a phase, or do chin-ups instead of pull-ups, or try Bulgarian split squats in place of leg press occasionally. These variations can prevent boredom and address any lagging areas. Just keep the core structure (push/pull/legs with compounds + isolations) intact so that you’re still training each muscle group thoroughly.

By following this routine, you’ll be comprehensively training your entire body across the three workouts. The push day covers chest, shoulders, triceps; the pull day hits back, biceps, and rear delts; the legs day works the lower body and core – together, nothing is left out. This balance is important not only for aesthetics (you don’t want any weak links or muscle imbalances) but also for functional strength and injury prevention.

Importantly, the program is built on evidence-based principles: optimal rep ranges for hypertrophy, sufficient volume for each muscle, inclusion of both compound and isolation lifts, progressive overload for continual gains, and special considerations for your shoulder health. As long as you train hard (with good form) and remain consistent, you will gradually get stronger and see improvements in muscle tone over the next 6–8 months. Remember that “toning” is really about building muscle and losing fat – this routine takes care of the muscle-building side, so pair it with healthy nutrition and you’ll be on track to reach your goal physique.

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