Program · 6 weeks
Push Pull Legs
Six weeks of the classic three day gym split: push, pull, legs.
- 3 sessions a week
- Regular
- With Cole, an AI coach
Music: El viento by Tomás Romano
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
Each week you train chest, shoulders and triceps on Push Day, the back and biceps on Pull Day and the whole lower body on Leg Day. The weights climb when you hit the top of a rep range, and week 5 is lighter so you finish strong. Lift with two or three reps in reserve on the heavy barbell sets.
- For
- Lifters who train in a gym three days a week
- Kit
- Barbell, Bench, Cable, Dumbbell, Machine, Rack
Week by week
Week 1Find your working weights
- Push Day42 minStart lighter than you think and note what you lift
- Pull Day43 min
- Leg Day51 min
Week 2Add reps
- Push Day42 minAim for one more rep on each lift than last week
- Pull Day43 min
- Leg Day51 min
Week 3Add weight where you hit the top of the range
- Push Day42 min
- Pull Day43 min
- Leg Day51 min
Week 4Push the rep ranges
- Push Day42 min
- Pull Day43 min
- Leg Day51 min
Week 5Lighter week
- Push Day42 minAbout 10% lighter on every lift, same reps
- Pull Day43 min
- Leg Day51 min
Week 6Test your best sets
- Push Day42 minBeat week 4 on the first lift of each day
- Pull Day43 min
- Leg Day51 min