Push, Pull, Legs
Eight weeks of the classic split on a full gym — three days for one pass a week, six for two.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- The whole gym: a bar and bench, dumbbells, a cable stack and the leg machines.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push
- Bench Press 4 × 8
- Machine Shoulder Press 3 × 10
- Incline Dumbbell Press 3 × 12
- Cable Fly 3 × 15
- Triceps Rope Pushdown 3 × 12
Two reps short of failure on the presses, one on the fly. Control the way down.
Day 2 Pull
- Lat Pulldown 4 × 10
- Seated Cable Row or Machine Row 3 × 10
- Face Pull 3 × 15
- Barbell Curl 3 × 10
Elbows drive down and back, never out. The weight follows the elbows.
Day 3 Legs
- Back Squat 4 × 8
- Romanian Deadlift 3 × 10
- Leg Press 3 × 12
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Full depth on squats before adding weight. The leg press is where the volume lives, not the record attempts.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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