Split system · Movement families
Push / Pull / Legs
Three-day split with optional fourth shoulders and abs day. Run as Day 1 Push → Day 2 Pull → Day 3 Legs.
Push pull legs days
Day 1 — Push
Chest, shoulders, triceps: bench press, incline dumbbell press, shoulder press, lateral raises, tricep pushdowns — 3 sets each.
Day 2 — Pull
Back and biceps
- Lat pulldown — 3 sets
- Seated row — 3 sets
- Dumbbell rows — 3 sets
- Face pulls — 3 sets
- Bicep curls — 3 sets
Day 3 — Legs
Lower body
- Leg press — 3 sets
- Romanian deadlift — 3 sets
- Hamstring curls — 3 sets
- Calf raises — 3 sets
Optional 4th day: shoulders + abs.
Scheduling
Use the push/pull/legs split as a three-day rotation with an optional fourth shoulders + abs day.
Substitutions
- Shoulder press: dumbbell or machine.
- Romanian deadlift: barbell or dumbbells.
- Bicep curls: dumbbells or cable.
Use note
This guide is for general planning and personal reference only. Adjust movements, intensity, weights, and rest based on your fitness level, injuries, health status, and workload. Stop if pain, dizziness, chest pressure, or unsafe symptoms show up.