Workout program
Push/Pull/Legs 3 Days
The classic PPL compressed into three days. Each muscle group gets one well-loaded session a week. For busy members or those building up to a six-day split.
- Goal
- Muscle gain
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 8 weeks
Equipment needed
Day by day
Push
- 1Barbell Bench PressChest4 × 6-10120 s rest
- 2Dumbbell Shoulder PressShoulders3 × 8-1290 s rest
- 3Incline Dumbbell PressChest3 × 10-1290 s rest
- 4Lateral RaiseShoulders3 × 12-1560 s rest
- 5Triceps PushdownTriceps3 × 10-1260 s rest
Pull
- 1Lat PulldownLats4 × 8-1290 s rest
- 2Barbell Bent-over RowUpper back3 × 8-10120 s rest
- 3Seated Cable RowUpper back3 × 10-1290 s rest
- 4Face PullShoulders3 × 1560 s rest
- 5Dumbbell CurlBiceps3 × 10-1260 s rest
Legs + Core
- 1Barbell Back SquatQuadriceps4 × 6-10180 s rest
- 2Romanian DeadliftHamstrings3 × 8-10120 s rest
- 3Leg PressQuadriceps3 × 10-1290 s rest
- 4Lying Leg CurlHamstrings3 × 10-1260 s rest
- 5Standing Calf RaiseCalves3 × 12-1560 s rest
- 6PlankAbs3 × 45 s60 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
3 days a week for 8 weeks. The program has 3 different workout days.
What equipment do I need?
For the exercises in this program: Barbell, Dumbbell, Cable, Machine.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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- Workout program
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.