Training splits / Weekly plan
Push / pull / legs
Train pushing muscles, pulling muscles and legs twice each week. This higher-frequency template is for experienced lifters who already tolerate frequent training.
Your training week
Push
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell bench pressSee technique ↗ | 3 × 6–10 | 150sec |
 Incline dumbbell pressSee technique ↗ | 3 × 8–12 | 90sec |
 Seated dumbbell shoulder pressSee technique ↗ | 2 × 8–12 | 90sec |
 Dumbbell lateral raiseSee technique ↗ | 3 × 12–15 | 60sec |
 Cable triceps pushdownSee technique ↗ | 3 × 10–15 | 60sec |
Pull
4| Exercises | Sets × Reps | Rest |
|---|---|---|
 Lat pulldownSee technique ↗ | 3 × 8–12 | 120sec |
 Barbell bent-over rowSee technique ↗ | 3 × 8–10 | 120sec |
 Dumbbell bent-over rowSee technique ↗ | 2 × 8–12 | 90sec |
 Dumbbell biceps curlSee technique ↗ | 3 × 10–15 | 60sec |
Legs
5| Exercises | Sets × Reps | Rest |
|---|---|---|
 Barbell squatSee technique ↗ | 3 × 6–10 | 180sec |
 Romanian deadliftSee technique ↗ | 3 × 8–10 | 150sec |
 45-degree leg pressSee technique ↗ | 3 × 8–12 | 90sec |
 Lying leg curlSee technique ↗ | 3 × 10–15 | 75sec |
 Forearm plankSee technique ↗ | 3 × 30–45sec | 60sec |
Exercise demonstrations by Exercise Library ↗
Training notes
How to use this plan
The schedule repeats the three sessions twice. Use a little less weight on the second round if needed. If performance falls for several sessions or soreness persists, switch to the four-day upper/lower plan instead of forcing six days.
Before you start
Start with 5–8 minutes of easy movement, then rehearse the first exercises with lighter loads. The listed sets are working sets; warm-up sets are additional. Choose loads that leave about 2 good repetitions in reserve.
Make progress
Start at the lower end of the repetition range. When every set reaches the top of the range with controlled technique, increase the load by the smallest available step. If technique changes or recovery drops, keep the load or reduce a set. Record what you do and review after 4–6 weeks.
These are general training templates. Adjust them to your experience and recovery. Stop an exercise if it causes pain.