The most popular evidence-based split. Push (chest/shoulders/triceps), Pull (back/biceps), Legs. Run 6 days/week for maximum frequency, or 3 days/week for beginners.
Push / Pull / Legs · 6 days a week · about 75 minutes a session · intermediate · goal: Strength and muscle growth · by Community / Jeff Nippard
Weekly plan
Push — Chest, Shoulders, Triceps
Barbell Bench Press 4 x 5
Incline Dumbbell Press 3 x 8–12
Barbell Overhead Press 3 x 8–12
Cable Lateral Raise 3 x 15–20
Cable Tricep Pushdown 3 x 10–15
Dumbbell Overhead Extension 3 x 10–15
Pull — Back & Biceps
Conventional Deadlift 3 x 5
Pull-Up 3 x 8–12
Cable Row 3 x 8–12
Lat Pulldown 3 x 10–15
Barbell Curl 3 x 10–15
Hammer Curl 3 x 10–15
Legs — Quads, Hamstrings, Calves
Barbell Back Squat 4 x 5
Romanian Deadlift 3 x 8–12
Leg Press 3 x 10–15
Machine Leg Curl 3 x 10–15
Seated Calf Raise 4 x 8–12
Standing Calf Raise 3 x 12–15
Push — Chest, Shoulders, Triceps (repeat)
Incline Barbell Press 4 x 8–12
Dumbbell Chest Press 3 x 10–15
Cable Chest Fly 3 x 12–15
Dumbbell Lateral Raise 4 x 15–20
Rear Delt Fly 3 x 15–20
Tricep Dip 3 x 10–15
Pull — Back & Biceps (repeat)
Barbell Row 4 x 8–12
Pull-Up 3 x 8–12
Cable Face Pull 3 x 15–20
Dumbbell Row 3 x 10–15
Incline Dumbbell Curl 3 x 10–15
Cable Curl 3 x 12–15
Legs — Quads, Hamstrings, Calves (repeat)
Bulgarian Split Squat 3 x 8–12 each
Leg Press 4 x 10–15
Romanian Deadlift 4 x 10–15
Machine Leg Extension 3 x 12–15
Seated Leg Curl 3 x 10–15
Standing Calf Raise 5 x 12–15
Notes
Run 6 days on, 1 day off (Sun rest) or Mon/Tue/Wed/Fri/Sat/Sun with Thu rest. For 3-day PPL use only days 1–3 Mon/Wed/Fri. Progress the primary lifts (Bench, Deadlift, Squat) with linear or double progression.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms