Push
Chest shoulders triceps
- 4 × 5-8 Barbell Bench Press
- 3 × 6-8 Overhead Press
- 3 × 8-10 Incline Dumbbell Bench Press
- 3 × 10-12 Cable Pushdown Rope
- 3 × 12-15 Dumbbell Lateral Raise
intermediate
Push Pull Legs
The split everyone asks for, written so you can log it wet-handed.
Six days if school allows. If not, run three and repeat next week.
6 days · 55 min · 17-25
Pull
Back and biceps
- 4 × 5-8 Pendlay Row
- 3 × 8-10 Lat Pulldown Wide
- 3 × 8-10 Chest-Supported Dumbbell Row
- 3 × 12-15 Face Pull
- 3 × 8-12 EZ-Bar Curl
Legs
Squat hinge calves
- 4 × 5-8 Back Squat
- 3 × 6-8 Romanian Deadlift
- 3 × 8-10 Walking Lunge
- 3 × 10-12 Leg Curl
- 3 × 10-15 Standing Calf Raise