Push Pull Legs

Three-day split by movement pattern focused on hypertrophy and recovery.

Do the routine and check off each exercise when you finish. Click the weekly selector to change the week, or click the week to see your yearly progress.

0 / 0

Push

Bench Press ✓ Overhead Press ✓ Tricep Dips ✓ Lateral Raises ✓

Pull

Pull Ups ✓ Barbell Row ✓ Bicep Curl ✓ Face Pulls ✓

Legs

Squat ✓ Romanian Deadlift ✓ Leg Press ✓ Calf Raise ✓

Work ✓ Sick / injury ✓ Social event ✓ Travel / holidays ✓ Other ✓

Have doubts? Check the guide.