Intermediate Push Pull Legs, 3 days
Push, pull, and legs once each per week – the shortest way to train every muscle group in three sessions. Add weight at the top of each rep range.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Push Day
The push workout trains chest, shoulders, and triceps, opening with the heavy barbell bench press.
6 exercises- Barbell Bench Press4 sets × 6–10 reps2 warm-up setsRest 2:30
Plant your feet, keep the shoulder blades pinched under the bar, and lower to a light chest touch; if no bench is free, use dumbbells.
- Seated Dumbbell Overhead Press3 sets × 8–12 repsRest 1:30
Sit against the back support – any chair with a back works – and press until the elbows lock out overhead.
- Incline Dumbbell Bench Press3 sets × 8–12 repsRest 1:30
Set the bench between thirty and forty-five degrees and lower to the upper chest without flaring the elbows.
- Superset
- Cable Lateral Raise3 sets × 12–20 repsRest 1:00
Raise your arms out to the sides with a slight elbow bend, only to shoulder height – no shrugging, no swinging.
- Cable Triceps Pushdown3 sets × 10–15 repsRest 1:00
Pin the elbows to your sides and press the handle to a full lockout; only the forearms move.
- Cable Lateral Raise3 sets × 12–20 repsRest 1:00
- Overhead Dumbbell Triceps Extension2 sets × 10–15 repsRest 1:00
Keep the elbows close to your head and lower behind your neck until you feel the stretch, then press to lockout.
Pull Day
The pull workout trains the back and the biceps, opening with the barbell row. Use straps on the last sets if your grip gives out before the back does.
6 exercises- Bent-Over Barbell Row4 sets × 6–10 reps2 warm-up setsRest 2:30
Hinge until your torso is near parallel, keep the back flat, and pull the weight to your lower ribs without heaving.
- Lat Pulldown3 sets × 8–12 repsRest 1:30
Set the thigh pad snug, lean back slightly, and pull the bar to the top of the chest without swinging.
- Seated Cable Row3 sets × 10–15 repsRest 1:30
Sit tall with knees slightly bent and pull the handle to your lower ribs; the shoulders stay down, the torso still.
- Superset
- Face Pull3 sets × 15–20 repsRest 1:00
Set the rope at face height, pull it toward your eyes with elbows high, and finish with the upper back squeezed.
- EZ-Bar Biceps Curl3 sets × 8–12 repsRest 1:00
Keep the elbows pinned to your sides and curl without leaning back; lower under control until the arms are straight.
- Face Pull3 sets × 15–20 repsRest 1:00
- Incline Dumbbell Curl2 sets × 10–15 repsRest 1:00
Set the bench to about forty-five degrees and let the arms hang behind you; curl without moving the upper arms.
Legs Day
The leg workout trains quads, hamstrings, glutes, and calves, opening with the back squat and closing with hanging leg raises for the abs.
6 exercises- Barbell Back Squat4 sets × 6–10 reps2 warm-up setsRest 2:30
Brace before every rep and keep the whole foot planted; if your gym has no squat rack, do the goblet squat instead.
- Romanian Deadlift3 sets × 8–12 repsRest 1:30
Push your hips back with soft knees until the hamstrings stretch, keeping the weight close to your legs the whole way.
- Leg Press3 sets × 10–15 repsRest 1:30
Set the seat so the knees can bend deep without your lower back rounding off the pad; no leg press – use the hack squat.
- Lying Leg Curl3 sets × 10–15 repsRest 1:00
Line your knee up with the machine's pivot, set the pad just above the heels, and curl through the full range.
- Standing Calf Raise4 sets × 10–15 repsRest 1:00
Rise all the way onto your toes and pause, then lower until you feel a full stretch – no bouncing.
- Hanging Leg Raise3 sets × 8–15 repsRest 1:00
Hang without swinging and raise your legs with control; bend the knees if straight legs are too hard.
