STRENGTH & HYPERTROPHY / 3 DAYS PER WEEK / ABOUT 50 MINUTES
Push / Pull / Legs
Hypertrophy + skill
Run PPL across three days, or repeat across six only after adapting to the volume. Split names do not create growth by themselves.
Your weekly sessions
SESSION 1 / Chest · delts · triceps
Push
Chest · delts · triceps
- Barbell bench press — 3 × 6–8
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Dumbbell overhead press — 3 × 8–10
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Cable chest fly — 2 × 12–15
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
- Lateral raise — 2 × 12–20
Deltoids and upper-back stabilizers. Lift outward with soft elbows to about shoulder height.
- Overhead triceps extension — 2 × 10–15
Triceps brachii, particularly the long head. Straighten elbows through a comfortable shoulder range.
SESSION 2 / Back · biceps · posterior shoulder
Pull
Back · biceps · posterior shoulder
- Assisted pull-up — 3 × 6–8
Lats, rhomboids, mid-back and biceps. Use enough assistance to move smoothly through your range.
- Barbell bent-over row — 3 × 8–10
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
- Cable face pull — 2 × 12–15
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
- Hammer curl — 2 × 10–12
Brachialis, brachioradialis and biceps brachii. Curl with palms facing and control the return.
- Suitcase carry — 3 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
SESSION 3 / Quads · glutes · hamstrings
Legs
Quads · glutes · hamstrings
- Barbell back squat — 3 × 6–8
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8–10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Supported split squat — 2 × 8/side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Seated hamstring curl — 2 × 10–12
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Single-leg calf raise — 2 × 12/side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
How to progress
3-day: progress reps for four weeks, then load. 6-day: start with half the sets per day and increase only if recovery permits.
Recovery and weekly placement
Protect a rest day after legs when also playing sport.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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