Training splits / Weekly plan
Push / pull / legs · 3 days
A three-day version of the classic split. Dedicate one session to pushing, one to pulling and one to legs, with recovery days in between.
Your training week
Push
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell bench pressSee technique ↗ | 3 × 6–10 | 150sec |
 Incline dumbbell pressSee technique ↗ | 3 × 8–12 | 90sec |
 Seated dumbbell shoulder pressSee technique ↗ | 2 × 8–12 | 90sec |
 Dumbbell lateral raiseSee technique ↗ | 3 × 12–15 | 60sec |
 Cable triceps pushdownSee technique ↗ | 3 × 10–15 | 60sec |
Pull
4| Exercises | Sets × Reps | Rest |
|---|---|---|
 Lat pulldownSee technique ↗ | 3 × 8–12 | 120sec |
 Barbell bent-over rowSee technique ↗ | 3 × 8–10 | 120sec |
 Dumbbell bent-over rowSee technique ↗ | 2 × 8–12 | 90sec |
 Dumbbell biceps curlSee technique ↗ | 3 × 10–15 | 60sec |
Legs
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell squatSee technique ↗ | 3 × 6–10 | 180sec |
 Romanian deadliftSee technique ↗ | 3 × 8–10 | 150sec |
 45-degree leg pressSee technique ↗ | 3 × 8–12 | 90sec |
 Lying leg curlSee technique ↗ | 3 × 10–15 | 75sec |
 Forearm plankSee technique ↗ | 3 × 30–45sec | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
Each muscle group receives one focused session each week. This format suits a preference for separate muscle-group days. If you want to practice each main movement more often in three days, choose full body.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.