3-Day Push Pull Legs

3 days a week: push, pull, legs.

One round a week, e.g. Mon / Wed / Fri. Take the main lifts close to failure and add weight when every set hits the top of the rep range.

How this plan works

Push

• Bench Press (or Dumbbell Bench Press): 1+3 × 8
• Overhead Press (or Seated Dumbbell Shoulder Press): 3 × 8
• Incline Dumbbell Press (or Incline Barbell Bench Press): 3 × 10
• Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 15
• Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 3 × 12
• Overhead Cable Triceps Extension (or Dumbbell Overhead Triceps Extension): 2 × 12

Pull

• Pull Ups (or Assisted Pull Up (Machine)): 3 to failure
• Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 1+3 × 8
• Lat Pulldown (or Close-Grip Lat Pulldown): 3 × 10
• Face Pull (or Reverse Pec Deck): 3 × 15
• Standing EZ Bar Curl (or Barbell Curl): 3 × 10
• Hammer Curl (or Rope Hammer Curl): 2 × 12

Legs

• Back Squat (or Leg Press): 1+3 × 8
• Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 × 10
• Leg Extension (or Goblet Squat): 3 × 12
• Lying Leg Curl (or Seated Leg Curl): 3 × 12
• Standing Calf Raise (or Seated Calf Raise): 3 × 15
• Cable Ab Crunches (or Hanging Leg Raise): 3 × 12