Beginner Push/Pull/Legs
Beginner 3 days a week Full gym Muscle
One push, one pull and one leg day. Simple to follow and easy to grow into a 6-day split later.
Weekly schedule
Push, Pull, Legs on three non-consecutive days. Each session has 15 working sets on average and takes about 37 minutes.
The workouts
Push
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell Bench Press | 3 × 8-12 | 2:00 |
| Seated Dumbbell Press | 3 × 8-12 | 1:30 |
| Incline Chest Press Machine | 3 × 10-12 | 1:30 |
| Lateral Raise | 3 × 12-15 | 1:00 |
| Tricep Pushdown | 3 × 10-12 | 1:00 |
Pull
| Exercise | Sets × reps | Rest |
|---|---|---|
| Lat Pulldown | 3 × 8-12 | 1:30 |
| Seated Cable Row | 3 × 8-12 | 1:30 |
| Face Pull | 3 × 12-15 | 1:00 |
| Dumbbell Curl | 3 × 10-12 | 1:00 |
| Hammer Curl | 2 × 10-12 | 1:00 |
Legs
| Exercise | Sets × reps | Rest |
|---|---|---|
| Leg Press | 3 × 10-12 | 2:00 |
| Romanian Deadlift | 3 × 8-10 | 2:00 |
| Leg Extension | 3 × 12-15 | 1:15 |
| Lying Leg Curl | 3 × 10-12 | 1:15 |
| Standing Calf Raise | 3 × 10-15 | 1:00 |
How to progress
- Pick a weight you can lift for the top of the rep range with 1–2 reps left in the tank.
- Each session, try to add a rep. When every set hits the top of the range, add the smallest weight jump (2.5 kg on barbells, 1–2 kg on dumbbells) and start back at the bottom.
- Rest 1–2 minutes on small exercises and 2–3 minutes on squats, presses and rows.
- Expect to add weight almost every week for the first few months. That's normal, and it's the fun part.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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