Lyfta's Push/Pull/Legs

This plan is for lifters with some gym experience who want a simple, effective structure for building muscle and gaining strength.

In the first few weeks, you should feel more consistent with your training, improve your technique, and start adding weight or reps with more confidence.

The program is built around a classic push, pull, legs split. Push workouts train your chest, shoulders, and triceps. Pull workouts train your back and biceps. Leg workouts train your quads, hamstrings, glutes, and calves.

Each session combines heavy compound lifts like the bench press, squat, deadlift, chin-up, and shoulder press with targeted accessory work to help you build muscle, gain strength, and continue progressing without doing more than you can realistically recover from.