intermediate–advanced · 3–6 workouts a week
Push / Pull / Legs
Push / Pull / Legs. Workouts split by function: pressing muscles, pulling muscles, legs. Run the cycle 3 or 6 times a week — it flexes to whatever your schedule allows.
Days and exercises
Day 1Push
- Barbell Bench Press4×6–8
- Standing Barbell Overhead Press3×8–10
- Incline Dumbbell Press3×8–12
- Dumbbell Lateral Raise3×12–15
- Triceps Pushdown3×10–15
- EZ-Bar Skull Crusher3×10–12
Day 2Pull
- Barbell Deadlift3×5
- Pull-Ups4×6–10
- Bent-Over Barbell Row3×8–10
- Lat Pulldown3×8–12
- Barbell Curl3×10–12
- Hammer Curl3×10–12
Day 3Legs
- Barbell Squat4×6–8
- Romanian Deadlift3×8–10
- Leg Press3×10–12
- Lying Leg Curl3×10–12
- Standing Calf Raise4×12–15
- Hanging Leg Raise3×10–15
The scheme is a recommendation, not a rule: log what you actually did.
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