How to schedule it
- 3 days a week: Push, Pull, Legs, then rest. Each muscle is trained once a week.
- 6 days a week: Push, Pull, Legs, Push, Pull, Legs, then rest. Each muscle is trained twice.
- Start with three days if you are new or short on recovery. Move to six when sessions feel easy and sleep is solid.
How to progress
Pick the top of each rep range as your target. When you hit it on all sets, add the smallest increment of weight next session. Stop most sets one to three reps before failure.
Take a lighter week every four to eight weeks if performance drops or joints ache.
Push day
| Exercise | Sets × reps |
|---|
| Barbell bench press | 4 × 6–8 |
| Overhead press | 3 × 8–10 |
| Incline dumbbell press | 3 × 8–12 |
| Lateral raise | 3 × 12–15 |
| Triceps pushdown | 3 × 10–15 |
Pull day
| Exercise | Sets × reps |
|---|
| Barbell row | 4 × 6–8 |
| Pull-up or lat pulldown | 3 × 8–10 |
| Seated cable row | 3 × 10–12 |
| Face pull | 3 × 12–15 |
| Dumbbell curl | 3 × 10–12 |
Leg day
| Exercise | Sets × reps |
|---|
| Back squat | 4 × 6–8 |
| Romanian deadlift | 3 × 8–10 |
| Leg press | 3 × 10–12 |
| Leg curl | 3 × 10–12 |
| Standing calf raise | 4 × 10–15 |
