Advanced
Push pull legs
High volume split for experienced lifters. Run the three days twice a week.
- Weeks
- 10
- Days a week
- 6
- Goal
- Build muscle
Rotate through the 3 sessions below, training 6 days a week.
- Start
Session 1
Push
Chest, shoulders, triceps
- Barbell bench press
180 s rest3 swaps
5 × 5
- Barbell overhead press
150 s rest2 swaps
4 × 6
- Dumbbell bench press
90 s rest3 swaps
3 × 10
- Lateral raise
60 s rest3 swaps
4 × 15
- Rope triceps pushdown
60 s rest3 swaps
4 × 12
- Push-up
60 s rest2 swaps
2 × max
- Start
Session 2
Pull
Back and biceps
- Deadlift
240 s rest3 swaps
5 × 3
- Wide-grip pull-up
120 s rest3 swaps
4 × 8
- Barbell row
120 s rest4 swaps
4 × 8
- Close-grip seated cable row
90 s rest5 swaps
3 × 12
- Dumbbell curl
60 s rest3 swaps
4 × 10
- Start
Session 3
Legs
Quads, hamstrings, calves
- Barbell back squat
210 s rest3 swaps
5 × 5
- Romanian deadlift
150 s rest3 swaps
4 × 8
- Leg press
120 s rest3 swaps
3 × 12
- Leg extension
60 s rest3 swaps
3 × 15
- Seated leg curl
60 s rest2 swaps
3 × 12
- Standing calf raise
45 s rest
4 × 20