Goal program
Push Pull Legs · 3 Days
The push-pull-legs split on three days a week, for busy weeks and newer lifters.
- 3 days a week
- 10 weeks
- Any level
- For everyone
- Gym
About this program
Push on Monday, pull on Wednesday, legs on Friday: each muscle is trained hard once a week with about 8–10 sets, enough for newer lifters to grow and for anyone to keep their gains in a busy season. When recovery feels easy after 6–8 weeks, move up to the six-day Push Pull Legs. The key rule: add a rep or a little weight every week and stop 1–2 reps short of failure.
Who it’s for
- Any level: beginners start with fewer sets and lighter weights, as the notes explain.
- For everyone.
- A gym with machines, cables and free weights.
- 3 sessions a week, about 55 minutes each.
- 8–10k steps a day on top of the workouts.
The week
Warm up for 5–7 minutes first. Rest is the pause between sets. Rest days: walk and recover.
Monday Push: Chest, Shoulders & Triceps
Chest · shoulders · triceps · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell Bench PressStart with a weight you could lift 3 more times. When every set reaches 12, take the next dumbbells up. | 3 × 8–12 | 2 min |
| Seated Dumbbell Shoulder Press | 3 × 8–12 | 2 min |
| Incline Dumbbell Press | 2 × 10–12 | 90 s |
| Lateral Raise | 3 × 12–15 | 60 s |
| Rope Triceps Pushdown | 3 × 10–12 | 60 s |
Wednesday Pull: Back & Biceps
Back · rear delts · biceps · about 50 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Lat Pulldown | 3 × 8–12 | 2 min |
| Seated Cable Row | 3 × 8–12 | 90 s |
| One-Arm Dumbbell Row | 2 × 10–12 per arm | 90 s |
| Face Pull | 3 × 15 | 60 s |
| Dumbbell Biceps Curl | 3 × 10–12 | 60 s |
Friday Legs & Core
Quads · hamstrings · glutes · core · about 55 min
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg PressLower until your knees reach about 90° while your lower back stays on the pad. | 3 × 10–12 | 2 min |
| Dumbbell RDLHips back, flat back, dumbbells close to your legs. | 3 × 8–12 | 2 min |
| Reverse Lunge | 2 × 10 per leg | 90 s |
| Lying Leg Curl | 3 × 10–12 | 75 s |
| Standing Calf Raise | 3 × 12–15 | 60 s |
| Forearm Plank | 3 × 30–45 s | 45 s |
How to progress
- Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
- Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
- Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.
Food
Eat at maintenance or slightly above with 1.6–2.2 g of protein per kg of body weight (0.7–1 g per lb) every day: protein on rest days matters just as much.
Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.
Similar programs
-
Movie-star plan
Action HeroBig shoulders, chest and arms on a lean body5 days/wk · 12 wks · Intermediate · Men -
Movie-star plan
Action HeroineStrong, athletic, toned4 days/wk · 12 wks · Intermediate · Women -
Movie-star plan
Lean & ShreddedShredded for a role: circuits and daily cardio5 days/wk · 8 wks · Intermediate · Everyone -
Model plan
Swimsuit ModelLean and toned: glutes, a flat waist and great posture4 days/wk · 8 wks · Intermediate · Women