Push, Pull, Legs
Eight weeks of the classic split on a full gym — three days for one pass a week, six for two.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- The whole gym: a bar and bench, dumbbells, a cable stack and the leg machines.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push
- Bench Press 4 × 8
- Machine Shoulder Press 3 × 10
- Incline Dumbbell Press 3 × 12
- Cable Fly 3 × 15
- Triceps Rope Pushdown 3 × 12
Two reps short of failure on the presses, one on the fly. Control the way down.
Day 2 Pull
- Lat Pulldown 4 × 10
- Seated Cable Row or Machine Row 3 × 10
- Face Pull 3 × 15
- Barbell Curl 3 × 10
Elbows drive down and back, never out. The weight follows the elbows.
Day 3 Legs
- Back Squat 4 × 8
- Romanian Deadlift 3 × 10
- Leg Press 3 × 12
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Full depth on squats before adding weight. The leg press is where the volume lives, not the record attempts.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Chest · Hamstrings · Lats · Quadriceps · Shoulders · Biceps · Calves · Middle back · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
The whole gym: a bar and bench, dumbbells, a cable stack and the leg machines. Train 3 or 6 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Push, Pull, Legs” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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Ask your trainer
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