About this plan
The timeless three-way split: pressing one day, pulling the next, legs on the third. Run it three days a week and every muscle gets focused work plus plenty of recovery. Start each big lift with a warm-up ramp.
One workout per training day, 3 days a week: Push Day, Pull Day and Leg Day.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Push Day
- Barbell Bench Press 4 × 6–8
- Barbell Shoulder Press 3 × 8–10
- Incline Dumbbell Press 3 × 8–12
- Dumbbell Lateral Raise 3 × 12–15
- Triceps Pushdown with Cable 3 × 10–12
Pull Day
- Barbell Deadlift 3 × 5
- Wide Grip Lat Pull Down 3 × 8–10
- Seated Cable Rows 3 × 8–10
- Barbell Curl 3 × 10–12
- Dumbbell Hammer Curl 3 × 10–12
Leg Day
- Barbell Squat 4 × 6–8
- Leg Press 3 × 10–12
- Romanian Dead Lift 3 × 8–10
- Lying Leg Curl Machine 3 × 10–12
- Standing Calf Raises using Machine 4 × 12–15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
More intermediate plans
Start Classic Push Pull Legs today
Free to install, free to follow. Your history is yours to export whenever you like.