Push Pull Legs Split

Push exercises

Flat bench press / incline bench press (3 sets at 6 – 8 reps)
shoulder (military) press / seating dumbbell shoulder press (3 sets at 6 – 8 reps)
Overhead tricep extension (3 sets at 8 – 10 reps)
flat dumbbell chest flys / incline dumbbell chest flys (3 sets at 8 – 10 reps)
skull crushers (3 sets at 8 – 10 reps)

Pull exercises

Deadlift (3 sets at 6 – 8 reps)
ez bar curls (3 sets at 8 – 10 reps)
bent-over barbell row (3 sets at 6 – 8 reps)
hammer curls/incline curls (3 sets at 6 – 8 reps)
good morning (3 sets at 6 – 8 reps)

Leg exercises

squat / front squat (3 sets at 6 – 8 reps)
bulgarian split squat (3 sets at 6 – 8 reps)
leg extension (3 sets at 6 – 8 reps)
lunges (3 sets at 8 – 10 reps)
calf raises (DB) (3 sets at 8 – 10 reps)

day 1 - push
day 2 - pull
day 3 - legs
day 4 - push 2
day 5 - pull 2

3 x warm-up sets at 50% of max weight

aim for 10 lb increase in weight on each exercise, week after week
add 5 lbs to each side of the bar when you reach the upper end of the rep range

Exercises requiring 6 – 8 reps

2 – 3 minutes rest

Exercises requiring 8 – 10 reps

1 – 2 minute rest