Push / Pull / Legs
6x a week: push, pull and legs, twice.
Training days: Mon, Tue, Wed, Thu, Fri, Sat
Push · Mon, Thu
| Exercise | Sets × reps |
|---|---|
| Barbell bench press | 4 × 8 |
| Barbell overhead press | 3 × 8 |
| Incline dumbbell press | 3 × 10 |
| Lateral raise | 3 × 12 |
| Cable triceps pushdown (bar) | 3 × 12 |
Pull · Tue, Fri
| Exercise | Sets × reps |
|---|---|
| Pull-up | 4 × max |
| Bent-over barbell row | 4 × 8 |
| Face pull | 3 × 15 |
| EZ-bar curl | 3 × 10 |
| Alternating dumbbell curl | 3 × 12 |
Legs · Wed, Sat
| Exercise | Sets × reps |
|---|---|
| Barbell back squat | 4 × 8 |
| Romanian deadlift | 3 × 10 |
| Bulgarian split squat | 3 × 10 |
| Seated leg curl | 3 × 12 |
| Seated calf raise | 4 × 15 |
Use the "Push / Pull / Legs" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.