Push Pull Legs

The holy trinity of gains. Time-tested split that's built more physiques than any other. Simple, effective, and perfectly balanced.

IntermediateStandard sessionshypertrophystrength
Days a week3
Exercises18
Focus4muscles

Who it's for

A 3-day intermediate program with extra work for chest, back, shoulders and quadriceps: 18 exercises across 3 sessions a week.

Focus muscles: Chest, Back, Shoulders, Quadriceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push

Chest, shoulders, triceps

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Dumbbell Lateral Raise
  5. 5Cable Tricep Pushdown
  6. 6Dips

Day 2

Pull

Back and biceps

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Lat Pulldown
  5. 5Barbell Curl
  6. 6Cable Face Pull

Day 3

Legs

Quads, hamstrings, glutes

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Dumbbell Lunge
  5. 5Leg Curl
  6. 6Standing Calf Raise Machine

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Back15Optimal
Glutes15Optimal
Hamstrings13.5Optimal
Shoulders13.5Optimal
Quadriceps10.5Moderate
Triceps10.5Optimal
Chest9Moderate
Lats9Moderate
Biceps7.5Moderate
Calves4.5Maintenance
Traps4.5Maintenance
Abs1.5Maintenance

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Run this program free.

Start Push Pull Legs in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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