Original starter · 4 weeks
3-Day Push Pull Legs
Get a classic push, pull and legs split done in just three gym days a week.
4weeks
3days a week
12sessions
203working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 48 | 30 | −37% |
|---|
| Total reps | 458 | 280 | −39% |
|---|
| Reps per set | 9.5 | 9.3 | −2% |
|---|
| Average RPE | 7.5 | 6.0 | −20% |
|---|
Week 1
PUSH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Pec Deck | 2 × 15-20 | RPE 8 | 00:45 |
|---|
PULL - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Face Pull | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 2 × 15-20 | RPE 8 | 00:45 |
|---|
LEGS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Lying Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10-12 | RPE 7 | 01:00 |
|---|
Week 2
PUSH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Pec Deck | 3 × 15-20 | RPE 9 | 00:45 |
|---|
PULL - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LEGS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
Week 3
PUSH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Pec Deck | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
PULL - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Face Pull | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Hammer Curl | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LEGS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Lying Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10-12 | RPE 8 | 01:00 |
|---|
Week 4
PUSH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Pec Deck | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
PULL - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Seated Cable Row | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Barbell Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Face Pull | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hammer Curl | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
LEGS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5.5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Leg Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Lying Leg Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Standing Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|
| Hanging Knee Raise | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|