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
- 6
- Level
- Beginner to Intermediate
- Gear
- The whole gym: a bar and bench, dumbbells, a cable stack and the leg machines.
The sessions Six 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 A
- Bench Press 4 × 8
- Incline Dumbbell Press 3 × 10
- Lateral Raise 3 × 15
- Triceps Rope Pushdown 3 × 12
The heavier push day. Take the full two minutes after every bench set.
Day 2 Pull A
- Lat Pulldown 4 × 10
- Machine Row 3 × 10
- Reverse Pec Deck 3 × 15
- Barbell Curl 3 × 10
Pause a beat at the chest on every row rep — the squeeze is the rep.
Day 3 Legs A
- Back Squat 4 × 8
- Leg Press 3 × 12
- Leg Curl 3 × 12
- Standing Calf Raise 4 × 15
Full depth on squats before adding weight.
Day 4 Push B
- Machine Chest Press 4 × 10
- Cable Shoulder Press 3 × 12
- Cable Fly 3 × 15
- Cable Overhead Triceps Extension 3 × 12
The lighter push day, on purpose. Shorter rests, cleaner reps, chase the pump.
Day 5 Pull B
- Seated Cable Row 4 × 10
- Straight-Arm Pulldown 3 × 12
- Face Pull 3 × 15
- Hammer Curl 3 × 12
Straight arms on the pulldown means straight — a bent elbow turns it into a triceps day.
Day 6 Legs B
- Romanian Deadlift 4 × 10
- Hack Squat or Leg Press 3 × 12
- Leg Extension 3 × 15
- Seated Calf Raise 4 × 15
Hinge day: the bar stays against your legs the whole way down, every rep.
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
Quadriceps · Chest · Shoulders · Lats · Biceps · Calves · Hamstrings · Triceps · Middle back
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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