Upper Body
Push / Pull / Legs
8
weeks
3
days a week
Intermediate
level
The most popular split in the gym: one day pushing (chest, shoulders, triceps), one day pulling (back, biceps), one day legs. Exercises rotate each week so it never gets boring; the second half goes heavier.
Phase 1 · Volume (10–12 reps)Phase 2 · Heavy (6–8 reps)
What week 1 looks like
Push
55 min- Barbell Bench Press4 × 10–12
- Dumbbell Shoulder Press3 × 10–12
- Incline Dumbbell Press3 × 10–12
- Dumbbell Lateral Raise3 × 12–15
- Cable Fly3 × 12–15
- Rope Triceps Pressdown3 × 12–15
Pull
55 min- Barbell Row4 × 10–12
- Lat Pulldown3 × 10–12
- Seated Cable Row3 × 10–12
- Cable Face Pull3 × 15
- EZ-Bar Curl3 × 10–12
- Hammer Curl2 × 12–15
Legs
60 min- Barbell Back Squat4 × 10–12
- Romanian Deadlift3 × 10–12
- Leg Press3 × 12–15
- Hamstring Curl3 × 12–15
- Standing Calf Raise3 × 15
- Cable Crunch3 × 15
Weeks 2–8 progress on their own. Nothing to plan yourself.