01PDFIntermediate
Push / Pull / Legs
A six-day push, pull and legs split for lifters who want more weekly volume while staying in a natural recomp.
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Training plan
Full Body Foundations
Three sessions a week covering every major movement pattern. The place to start if you are new to lifting.
- Level
- Beginner
- Duration
- 8 weeks
- Frequency
- 3 days / week
- Sessions
- 3 workouts
The programme
Session by session.
3 workouts, 15 exercises.
Download PDFFull body A
Squat pattern, horizontal push and pull
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Goblet or back squat | 3 | 8-10 | Sit between your hips and keep your chest tall |
| Dumbbell bench press | 3 | 8-10 | |
| Seated cable row | 3 | 10-12 | |
| Romanian deadlift | 2 | 10-12 | |
| Plank | 3 | 30-45 sec |
Full body B
Hinge pattern, vertical push and pull
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Trap bar or conventional deadlift | 3 | 5-8 | |
| Seated dumbbell shoulder press | 3 | 8-10 | |
| Lat pulldown | 3 | 8-12 | |
| Split squat | 2 | 10 per leg | |
| Cable crunch | 3 | 12-15 |
Full body C
Legs, upper body, core
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg press | 3 | 10-12 | |
| Incline dumbbell press | 3 | 8-10 | |
| Chest-supported row | 3 | 10-12 | |
| Hip thrust | 2 | 10-12 | |
| Farmer carry | 3 | 30 m |
Notes
Train three non-consecutive days, for example Monday, Wednesday and Friday, and rotate A, B and C.
Start every lift lighter than you think you need to, and learn the movement before you chase weight.
Natural, no fat burners: consistent training, enough protein and patience do the work.
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PDF · every session, set and rep, ready to print
Training
More plans.
02PDFAll Levels
Upper / Lower
Four sessions a week with balanced volume and enough recovery to keep progressing while you eat for a natural recomp.
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