Program
3-Day Split: Push/Pull/Legs
This 3-day workout plan is structured to target different muscle group on different days, providing a balanced training routine for your week.
Push Day
Bench Press
4 sets
Seated Shoulder Press
3 sets
Dumbbell Incline Bench Press
3 sets
Triceps Dip
3 sets
Lateral Raise
3 sets
-(female)_Upper-Arms_small.png)
Cable Triceps Pushdown
3 sets
Pull Day
Pull-up
4 sets
Barbell Bent Over Row
3 sets
Bar Lateral Pulldown
3 sets
_shoulder_small.png)
Cable Standing Rear Delt Row
3 sets
Barbell Curl
3 sets
Hammer Curl
3 sets
Leg Day
Full Squat
4 sets
Romanian Deadlift
3 sets
Sled 45° Leg Press
3 sets
Lever Seated Leg Curl
3 sets
_Calves_small.png)
Smith Calf Raise
4 sets
_Thighs_small.png)
Lever Seated Leg Extension
3 sets
Workouts in program
Push Day
6 Exercises
Pull Day
6 Exercises
Leg Day
6 Exercises