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All workout plans

Push / Pull / Legs

Muscle buildingIntermediate

The classic three-day rotation: everything that presses, everything that pulls, everything below the waist.

At a glance

Frequency
3× a week
Split
Push / Pull / Legs
Session length
Up to 55 min
Weekly volume
≈64 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs23 sets · 36%
  • Chest10 sets · 16%
  • Shoulders10 sets · 16%
  • Back9 sets · 14%
  • Arms9 sets · 14%
  • Core3 sets · 5%

A week on this plan

  1. Sunrest day
  2. MonPush
  3. Tuerest day
  4. WedPull
  5. Thurest day
  6. FriLegs
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Push

Chest, shoulders, triceps · 6 exercises · Up to 48 min

    • Barbell bench pressChest · Barbell4× 6–10 reps3 min restThe day's heaviest work comes first, while you are fresh enough to do it justice.
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps2 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 10–12 reps1 min 30 s rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 10–15 reps1 min rest

Workout 2 of 3

Pull

Back, rear delts, biceps · 7 exercises · Up to 53 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min restDeadlifts open the pull day and nothing else that day competes with them.
    • Pull-upLats · Bodyweight3× 6–10 reps2 min restAssisted or banded if you need it — the movement is worth keeping either way.
    • Lever t bar rowUpper back · Machine3× 8–10 reps2 min restChest-supported so the deadlift is the only thing loading your lower back today.
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest
    • Barbell curlBiceps · Barbell3× 8–12 reps1 min rest
    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest

Workout 3 of 3

Legs

Quads, hamstrings, glutes, calves · 7 exercises · Up to 57 min

    • Barbell full squatQuads · Barbell4× 6–10 reps3 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min 30 s rest
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Lever seated calf raiseCalves · Machine4× 10–15 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

How to progress

Add reps inside the range first, weight second, and leave one or two reps in reserve on every set — the last set of each exercise can go to one. Run it Monday, Wednesday, Friday; when three days a week stops being enough, the same three days go round twice as the six-day version.

Start this plan

Plans like this

  • 55-Day Push / Pull / LegsPush, pull and legs, then an upper and a lower day — five sessions without the recovery bill of six.5 daysMuscle buildingIntermediateFull gym45 min
  • 66-Day Push / Pull / LegsPush, pull and legs twice a week — the highest-volume way to run the split, and the one that needs your sleep and food in order.6 daysMuscle buildingAdvancedFull gym50 min
  • 3LandmineThree full-body sessions built entirely around a barbell in a landmine sleeve (or wedged in a corner). The arc of the bar keeps squats upright, presses shoulder-friendly and rows strict — a plan for anyone whose shoulders or back dislike straight-bar lifting, or who has a bar, some plates and not much else.3 daysMuscle buildingIntermediateFull gym40 min
  • 33-Day Dumbbell Full BodyOne pair of adjustable dumbbells and a bench, three times a week. No rack, no machines, nothing to queue for.3 daysMuscle buildingBeginnerDumbbells only45 min