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Beginner Push/Pull/Legs Trainee

Coach's note

Weekly Schedule

Perform Push, Pull, and Legs in order. Ideally train Monday/Wednesday/Friday or Tuesday/Thursday/Saturday, leaving one or two days between sessions. If two consecutive training days are unavoidable, do not train all three days in a row.

Coach's note

Progressive Overload

Use the first two sets of each exercise as lighter preparation, then make the remaining work sets challenging with consistent weight where applicable. Log every session. When form stays solid, add a rep or a small amount of weight the next time you perform that lift; progress does not need to occur on every exercise every week.

Workout

Day 1 — Push

Train the shoulders, chest, and triceps. Rest 1–2 minutes between every set and exercise.

  1. 01Military Press / Overhead PressDay 1 · 5 sets × 5 reps
  2. 02Dumbbell Bench PressDay 1 · 3 sets × 5 reps
  3. 03Triceps DipDay 1 · 3 sets × 8 reps
  4. 04Lateral RaiseDay 1 · 3 sets × 8 reps
  5. 05Lying Dumbbell Triceps ExtensionDay 1 · 3 sets × 8 reps
  6. 06Triceps PushdownDay 1 · 3 sets × 8 reps

Workout

Day 2 — Pull

Train the upper and lower back, rear delts, traps, and biceps. Rest 1–2 minutes between every set and exercise.

  1. 01Pull-Up or Lat PulldownDay 2 · 5 sets × 5 reps
  2. 02Bent-Over Barbell RowDay 2 · 3 sets × 5 reps
  3. 03T-Bar RowDay 2 · 3 sets × 8 reps
  4. 04Dumbbell ShrugDay 2 · 3 sets × 8 reps
  5. 05Preacher CurlDay 2 · 3 sets × 8 reps
  6. 06Hammer CurlDay 2 · 3 sets × 8 reps

Workout

Day 3 — Legs

Train the glutes, quadriceps, hamstrings, and calves. Rest 1–2 minutes between every set and exercise.

  1. 01Barbell SquatDay 3 · 5 sets × 5 reps
  2. 02DeadliftDay 3 · 3 sets × 5 reps
  3. 03Leg PressDay 3 · 3 sets × 8 reps
  4. 04Lying Leg CurlDay 3 · 3 sets × 8 reps
  5. 05Leg ExtensionDay 3 · 3 sets × 8 reps
  6. 06Seated Calf RaiseDay 3 · 3 sets × 8 reps

Recovery

Recovery Between Sessions

Make the days between workouts support the next session. Prioritize consistent sleep, adequate food, light Zone 2 cardio if desired, and simple mobility work such as stretching or yoga.

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