This plan balances compound and isolation exercises, ensures adequate recovery, and progressively increases weight and reps over time.
Price: FREE
Category: Health
Push-Pull-Legs
- Tried and tested
- Packs on muscle like crazy
- Fun to do
Items
📚 Form First – Master technique before increasing weight. (text resource)
📚 Progressive Overload – Increase weight or reps each week. (text resource)
📚 Rest Between Sets – 60-90 sec for hypertrophy, 2-3 min for strength. (text resource)
📚 Nutrition – Eat enough protein (2g per kg of body weight) and calories, and aim for a 250-500 kcal of caloric surplus every day. (text resource)
📚 Recovery – Sleep at least 7-9 hours per night. (text resource)
📚 Day 1 – Push (Chest, Shoulders, Triceps) (text resource)
⟳ Barbell Bench Press – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Overhead Shoulder Press (Dumbbell or Barbell) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Incline Dumbbell Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Lateral Raises (Dumbbell or Cable) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Triceps Dips or Close-Grip Bench Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Triceps Rope Pushdowns – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
📚 Day 2 – Pull (Back, Biceps, Rear Delts, Traps) (text resource)
⟳ Pull-Ups or Lat Pulldown – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Barbell Row (or Dumbbell Row) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Seated Cable Row – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Face Pulls (Rear Delt Focus) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Dumbbell Shrugs (Traps) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Barbell or Dumbbell Curls – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
📚 Day 3 – Legs (Quads, Hamstrings, Glutes, Calves) (text resource)
⟳ Barbell Squat (Back or Front) – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Romanian Deadlifts (RDLs) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Leg Press or Bulgarian Split Squats – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Leg Curls (Hamstrings) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Standing or Seated Calf Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
📚 Day 4 – Push (Chest, Shoulders, Triceps) – Variation (text resource)
⟳ Dumbbell Bench Press – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Seated Dumbbell Shoulder Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Incline Machine Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Cable Lateral Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Overhead Triceps Extensions (Dumbbell or Cable) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Close-Grip Push-Ups – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
📚 Day 5 – Pull (Back, Biceps, Rear Delts, Traps) – Variation (text resource)
⟳ Deadlifts – 4 sets * 4-8 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Chin-Ups – 3 sets * 6-10 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ T-Bar Rows or Dumbbell Rows – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Reverse Pec Deck or Rear Delt Cable Flys – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Hammer Curls (Biceps + Forearms) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Farmer’s Walk or Hanging Leg Raises – 3 sets * 30-40 seconds (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
📚 Day 6 – Legs (Quads, Hamstrings, Glutes, Calves) – Variation (text resource)
⟳ Romanian Deadlifts or Hip Thrusts – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Front Squats or Hack Squats – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Walking Lunges – 3 sets * 12 reps per leg (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Seated Leg Curls (Hamstrings) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
⟳ Standing or Seated Calf Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Pay attention to form and mind-muscle connection (checkbox input)
📚 Day 7 – Rest or Active Recovery (text resource)
📝 Do one or more of the following (list)
✅ Light cardio (checkbox input)
✅ Mobility work (checkbox input)
✅ Stretching (checkbox input)
✅ Yoga (checkbox input)
📷 Progress picture or video (scale or mirror selfie after gym) (media input)
20:00 (days of week: ) – Progress picture or video (scale or mirror selfie after gym) reminder
📝 Helpful resources (list)
🔗 3 Day Push/Pull/Legs (PPL) Workout for Beginners (link resource)
List reminders
No reminders.
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