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Push / Pull / Legs
Three-day rotating split for maximum muscle growth and volume. High-frequency training for intermediate to advanced lifters.
⏱️ 70 min per session
📅 6x per week
🏋️ dumbbell, barbell, machines
intermediateadvanced
Sample Programs
Intermediate lifters with a 4-day schedule.
Push/Pull/Legs split emphasising compound lifts and progression.
Day 1 - Push
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bench Press | 4x8-10 | Controlled descent. |
| 2 | Incline Dumbbell Press | 3x10-12 | Full stretch. |
| 3 | Dumbbell Shoulder Press | 3x10-12 | |
| 4 | Dumbbell Lateral Raise | 3x12-15 | Slow eccentric. |
| 5 | Triceps Dip | 3x12-15 | Rope attachment. |
| 6 | Dumbbell Triceps Extension | 2x12-15 | |
Day 2 - Pull
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bent-Over Row | 4x8-10 | Overhand, controlled. |
| 2 | Pull-Up | 4x6-8 | Full range. |
| 3 | Seated Cable Row | 3x10-12 | Pull to sternum. |
| 4 | Cable Lat Pulldown | 3x10-12 | Wide grip. |
| 5 | Dumbbell Hammer Curl | 3x12-15 | Neutral grip. |
| 6 | Dumbbell Bicep Curl | 2x10-12 | Strict. |
Day 3 - Legs
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Back Squat | 4x8-10 | Below parallel. |
| 2 | Barbell Romanian Deadlift | 4x8-10 | Hip hinge. |
| 3 | Sled Leg Press | 3x10-12 | Full ROM. |
| 4 | Standing Leg Curl | 3x10-12 | |
| 5 | Dumbbell Lateral Raise | 2x12-15 | Light, control. |
| 6 | Standing Calf Raise | 4x15-20 | |
Day 4 - Push
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bench Press | 4x8-10 | Controlled descent. |
| 2 | Incline Dumbbell Press | 3x10-12 | Full stretch. |
| 3 | Dumbbell Shoulder Press | 3x10-12 | |
| 4 | Dumbbell Lateral Raise | 3x12-15 | Slow eccentric. |
| 5 | Triceps Dip | 3x12-15 | Rope attachment. |
| 6 | Dumbbell Triceps Extension | 2x12-15 | |
Intermediate lifters with a 5-day schedule.
Push/Pull/Legs split emphasising compound lifts and progression.
Day 1 - Push
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bench Press | 4x8-10 | Controlled descent. |
| 2 | Incline Dumbbell Press | 3x10-12 | Full stretch. |
| 3 | Dumbbell Shoulder Press | 3x10-12 | |
| 4 | Dumbbell Lateral Raise | 3x12-15 | Slow eccentric. |
| 5 | Triceps Dip | 3x12-15 | Rope attachment. |
| 6 | Dumbbell Triceps Extension | 2x12-15 | |
Day 2 - Pull
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bent-Over Row | 4x8-10 | Overhand, controlled. |
| 2 | Pull-Up | 4x6-8 | Full range. |
| 3 | Seated Cable Row | 3x10-12 | Pull to sternum. |
| 4 | Cable Lat Pulldown | 3x10-12 | Wide grip. |
| 5 | Dumbbell Hammer Curl | 3x12-15 | Neutral grip. |
| 6 | Dumbbell Bicep Curl | 2x10-12 | Strict. |
Day 3 - Legs
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Back Squat | 4x8-10 | Below parallel. |
| 2 | Barbell Romanian Deadlift | 4x8-10 | Hip hinge. |
| 3 | Sled Leg Press | 3x10-12 | Full ROM. |
| 4 | Standing Leg Curl | 3x10-12 | |
| 5 | Dumbbell Lateral Raise | 2x12-15 | Light, control. |
| 6 | Standing Calf Raise | 4x15-20 | |
Day 4 - Push
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bench Press | 4x8-10 | Controlled descent. |
| 2 | Incline Dumbbell Press | 3x10-12 | Full stretch. |
| 3 | Dumbbell Shoulder Press | 3x10-12 | |
| 4 | Dumbbell Lateral Raise | 3x12-15 | Slow eccentric. |
| 5 | Triceps Dip | 3x12-15 | Rope attachment. |
| 6 | Dumbbell Triceps Extension | 2x12-15 | |
Day 5 - Pull
| # | Exercise | Sets x Reps | Notes |
|---|
| 1 | Barbell Bent-Over Row | 4x8-10 | Overhand, controlled. |
| 2 | Pull-Up | 4x6-8 | Full range. |
| 3 | Seated Cable Row | 3x10-12 | Pull to sternum. |
| 4 | Cable Lat Pulldown | 3x10-12 | Wide grip. |
| 5 | Dumbbell Hammer Curl | 3x12-15 | Neutral grip. |
| 6 | Dumbbell Bicep Curl | 2x10-12 | Strict. |
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