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3 Days a Week: Full-Body Split or Push/Pull/Legs Split

Full-Body Split: Description: Engage all major muscle groups in each workout session.

  • Frequency: Typically performed on non-consecutive days (e.g., Monday, Wednesday, Friday).

  • Benefits: Ideal for beginners or those with limited time, promoting balanced muscle development and efficient use of workout time.

  • Example Exercises: Squats, bench press, deadlifts, pull-ups, shoulder press.

Push/Pull/Legs Split: Description: Divide workouts into push, pull, and legs, focusing on different muscle groups each day.

  • Frequency: Performed over three non-consecutive days (e.g., Monday: Push, Wednesday: Pull, Friday: Legs).

  • Benefits: Allows for more targeted muscle group training, providing adequate recovery while focusing on specific movements.

  • Example Exercises:

    • Push Day: Bench press, shoulder press, tricep dips.

    • Pull Day: Pull-ups, rows, bicep curls.

    • Leg Day: Squats, deadlifts, lunges.

Both splits offer flexible and effective training routines, ensuring comprehensive workouts that fit well into a busy schedule.

Push/Pull/Legs Split 1: Beginner

Frequency: 3 days a week (e.g., Monday, Wednesday, Friday)

Push Day:

  1. Bench Press – 3 sets of 10 reps

  2. Overhead Shoulder Press – 3 sets of 12 reps

  3. Dumbbell Flyes – 3 sets of 12 reps

  4. Tricep Pushdowns – 3 sets of 15 reps

  5. Lateral Raises – 3 sets of 15 reps

Pull Day:

  1. Lat Pulldowns – 3 sets of 12 reps

  2. Seated Cable Rows – 3 sets of 12 reps

  3. Dumbbell Bicep Curls – 3 sets of 15 reps

  4. Face Pulls – 3 sets of 15 reps

  5. Hammer Curls – 3 sets of 15 reps

Leg Day:

  1. Squats – 3 sets of 12 reps

  2. Leg Press – 3 sets of 15 reps

  3. Leg Curls – 3 sets of 15 reps

  4. Calf Raises – 3 sets of 20 reps

  5. Plank – 3 sets of 30 seconds

Push/Pull/Legs Split 3: Advanced

Frequency: 6 days a week (e.g., Monday to Saturday, alternating PPL)

Push Day:

  1. Barbell Bench Press – 4 sets of 8 reps

  2. Military Press – 4 sets of 8 reps

  3. Dumbbell Flyes – 4 sets of 10 reps

  4. Skull Crushers – 4 sets of 12 reps

  5. Arnold Press – 4 sets of 12 reps

Pull Day:

  1. Deadlifts – 4 sets of 6 reps

  2. T-Bar Rows – 4 sets of 10 reps

  3. Chin-Ups – 4 sets of 10 reps

  4. Dumbbell Hammer Curls – 4 sets of 12 reps

  5. Face Pulls – 4 sets of 15 reps

Leg Day:

  1. Front Squats – 4 sets of 8 reps

  2. Romanian Deadlifts – 4 sets of 10 reps

  3. Bulgarian Split Squats – 4 sets of 12 reps per leg

  4. Leg Extensions – 4 sets of 15 reps

  5. Hanging Leg Raises – 4 sets of 15 reps

Push/Pull/Legs Split 5: Hypertrophy Focus

Frequency: 6 days a week (e.g., Monday to Saturday, alternating PPL)

Push Day:

  1. Dumbbell Bench Press – 4 sets of 12 reps

  2. Seated Dumbbell Shoulder Press – 4 sets of 12 reps

  3. Incline Dumbbell Flyes – 4 sets of 15 reps

  4. Tricep Dips – 4 sets of 15 reps

  5. Side Lateral Raises – 4 sets of 15 reps

Pull Day:

  1. Lat Pulldowns – 4 sets of 12 reps

  2. Seated Rows – 4 sets of 12 reps

  3. EZ Bar Curls – 4 sets of 15 reps

  4. Reverse Flyes – 4 sets of 15 reps

  5. Cable Curls – 4 sets of 15 reps

Leg Day:

  1. Leg Press – 4 sets of 12 reps

  2. Hamstring Curls – 4 sets of 15 reps

  3. Step-Ups – 4 sets of 12 reps per leg

  4. Calf Raises – 4 sets of 20 reps

  5. Bicycle Crunches – 4 sets of 20 reps per side

Push/Pull/Legs Split 2: Intermediate

Push Day:

  1. Incline Bench Press – 4 sets of 10 reps

  2. Dumbbell Shoulder Press – 4 sets of 12 reps

  3. Cable Chest Flyes – 4 sets of 12 reps

  4. Tricep Dips – 4 sets of 15 reps

  5. Dumbbell Lateral Raises – 4 sets of 15 reps

Pull Day:

  1. Pull-Ups – 4 sets of 8 reps

  2. Barbell Rows – 4 sets of 10 reps

  3. Barbell Bicep Curls – 4 sets of 12 reps

  4. Rear Delt Flyes – 4 sets of 12 reps

  5. Concentration Curls – 4 sets of 15 reps

Leg Day:

  1. Deadlifts – 4 sets of 8 reps

  2. Lunges – 4 sets of 12 reps per leg

  3. Hamstring Curls – 4 sets of 15 reps

  4. Seated Calf Raises – 4 sets of 15 reps

  5. Russian Twists – 4 sets of 20 reps per side

Push/Pull/Legs Split 4: Strength Focus

Frequency: 3 days a week (e.g., Monday, Wednesday, Friday)

Push Day:

  1. Bench Press – 5 sets of 5 reps

  2. Standing Military Press – 5 sets of 5 reps

  3. Close-Grip Bench Press – 5 sets of 8 reps

  4. Dumbbell Shoulder Press – 5 sets of 10 reps

  5. Tricep Pushdowns – 5 sets of 12 reps

Pull Day:

  1. Deadlifts – 5 sets of 5 reps

  2. Barbell Rows – 5 sets of 5 reps

  3. Pull-Ups – 5 sets of 8 reps

  4. Barbell Bicep Curls – 5 sets of 10 reps

  5. Shrugs – 5 sets of 12 reps

Leg Day:

  1. Squats – 5 sets of 5 reps

  2. Leg Press – 5 sets of 8 reps

  3. Romanian Deadlifts – 5 sets of 8 reps

  4. Walking Lunges – 5 sets of 10 reps per leg

  5. Calf Raises – 5 sets of 15 reps

Push/Pull/Legs Split 6: Functional Training

Frequency: 3 days a week (e.g., Monday, Wednesday, Friday)

Push Day:

  1. Kettlebell Swings – 4 sets of 15 reps

  2. Push-Ups – 4 sets of 20 reps

  3. TRX Chest Press – 4 sets of 12 reps

  4. Medicine Ball Slams – 4 sets of 15 reps

  5. TRX Tricep Extensions – 4 sets of 15 reps

Pull Day:

  1. TRX Rows – 4 sets of 15 reps

  2. Dumbbell Renegade Rows – 4 sets of 12 reps per side

  3. Battle Ropes – 4 sets of 30 seconds

  4. Kettlebell High Pulls – 4 sets of 15 reps

  5. Dumbbell Curls – 4 sets of 15 reps

Leg Day:

  1. Box Jumps – 4 sets of 10 reps

  2. Goblet Squats – 4 sets of 12 reps

  3. Single-Leg Deadlifts – 4 sets of 12 reps per leg

  4. Farmer's Walk – 4 sets of 1 minute

  5. Plank Variations – 4 sets of 45 seconds each

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