This push/pull/legs workout plan is a straightforward yet powerful routine that targets your entire body in just three days a week, helping you boost strength and build muscle.
WORKOUT SUMMARY
Main Goal
Build Muscle and Increase Strength
Workout Type
Split
Training Level
Beginner
Program Duration
10 weeks
Days Per Week
3
Time Per Workout
60-75 minutes
Equipment Required
Barbell, Machines, Dumbells, Bench Press
Target Gender
Male, Female
WORKOUT TITLE
Day
1 – Push Day
Muscle Group Target
Chest / Shoulder and Triceps
| Exercise | Sets | Reps | Rest |
| Overhead Press | 4 | 10-12 | 1-2 mins |
| Dumbell Bench Press | 4 | 10-12 | 1-2 mins |
| Tricep Dips | 4 | 10-12 | 1-2 mins |
| Side Lateral Raise | 4 | 10-12 | 1-2 mins |
| Machine Chest Press | 4 | 10-12 | 1-2 mins |
WORKOUT TITLE
Day
2 – Pull Day
Muscle Group Target
Back / Biceps
| Exercise | Sets | Reps | Rest |
| Latt Pull Down | 5 | 10-12 | 1-2 mins |
| Barbell Bent Over Row | 4 | 10-12 | 1-2 mins |
| T-Bar Row | 4 | 10-12 | 1-2 mins |
| Barbell Shrugs | 4 | 10-12 | 1-2 mins |
| Barbell Curls | 4 | 10-12 | 1-2 mins |
| Hammer Curls | 4 | 10-12 | 1-2 mins |
WORKOUT TITLE
Day
3 – Leg
Muscle Group Target
Chest / Shoulder and Triceps
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 4 | 5 | 1-2 mins |
| Deadlift | 4 | 5 | 1-2 mins |
| Leg Press | 4 | 8 | 1-2 mins |
| Leg Curls | 4 | 8 | 1-2 mins |
| Leg Extension | 4 | 8 | 1-2 mins |
| Calf Raise | 4 | 8 | 1-2 mins |
Some of you might be wondering how to make this routine more challenging. That’s where progressive overload comes in. The good news is that it’s easy to increase the difficulty.
When performing these sets, start with the first two being light to moderate to prepare for the final heavy set. For exercises with sets of five reps, you’ll be doing three working sets with the same weight.
Keep track of all your workouts. Each session, aim to either increase the number of reps or the weight you use. For example, if you can do the Standing Barbell Press with 75 pounds for three out of five sets of five reps, you can increase to 80 pounds or aim for six reps with 75 pounds. The choice is yours.
You might not see improvements in every workout, but you’ll notice small gains over time, which will help you achieve the initial goals you set for yourself.