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
- 6
- Level
- Beginner to Intermediate
- Gear
- The whole gym: a bar and bench, dumbbells, a cable stack and the leg machines.
The sessions Six 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 A
- Bench Press 4 × 8
- Incline Dumbbell Press 3 × 10
- Lateral Raise 3 × 15
- Triceps Rope Pushdown 3 × 12
The heavier push day. Take the full two minutes after every bench set.
Day 2 Pull A
- Lat Pulldown 4 × 10
- Machine Row 3 × 10
- Reverse Pec Deck 3 × 15
- Barbell Curl 3 × 10
Pause a beat at the chest on every row rep — the squeeze is the rep.
Day 3 Legs A
- Back Squat 4 × 8
- Leg Press 3 × 12
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Full depth on squats before adding weight.
Day 4 Push B
- Machine Chest Press 4 × 10
- Cable Shoulder Press 3 × 12
- Cable Fly 3 × 15
- Cable Overhead Triceps Extension 3 × 12
The lighter push day, on purpose. Shorter rests, cleaner reps, chase the pump.
Day 5 Pull B
- Seated Cable Row 4 × 10
- Straight-Arm Pulldown 3 × 12
- Face Pull 3 × 15
- Hammer Curl 3 × 12
Straight arms on the pulldown means straight — a bent elbow turns it into a triceps day.
Day 6 Legs B
- Romanian Deadlift 4 × 10
- Hack Squat or Leg Press 3 × 12
- Leg Extension 3 × 15
- Seated Calf Raise 4 × 15
Hinge day: the bar stays against your legs the whole way down, every rep.
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.
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