Push
- Bench press3 × 6–8
- Incline dumbbell press3 × 8–10
- Lateral raise3 × 12–15
- Triceps pushdown3 × 10–12
Workout plans / Push Pull Legs Workout
3–6 days / week · Intermediate
Push Pull Legs Workout
A repeatable split that groups pressing, pulling, and lower-body work into focused sessions.
Open HardaWhere this routine fits
This split groups pressing muscles, pulling muscles, and the lower body into separate sessions. It can suit someone who enjoys focused sessions and can consistently attend all three days. If you regularly miss one day, a full-body plan may distribute your week more reliably.
An example training week
For a three-day example, train Push on Monday, Pull on Wednesday, and Legs on Friday. The other days provide recovery. This gives each template one session that week. A six-day rotation is a different training demand; do not simply double the weekly work without reviewing recovery and total sets.
Exercises, sets, and rep targets
These are working-set targets, separate from warm-ups. Use a manageable load and keep some good repetitions in reserve rather than forcing every set to failure. Unilateral rep targets apply to each side.
Pull
- Pull-up or Pulldown3 × 6–10
- Chest-supported row3 × 8–12
- Rear-delt fly3 × 12–15
- Dumbbell curl3 × 8–12
Legs
- Back squat3 × 5–8
- Romanian deadlift3 × 6–10
- Bulgarian split squat3 × 8–12
- Calf raise3 × 10–15
Warm up and use enough rest
Start with a general warm-up and lighter practice sets for the first demanding lift. As a starting point, allow around 2–3 minutes between demanding compound sets and 1–2 minutes for smaller accessories. Take longer when needed to keep technique and performance controlled.
Progress through repeatable reps
Log the actual reps for every set. Within a suitable rep range, build controlled reps before considering the smallest practical load increase. Keep the equipment, range, and effort comparable; a heavier number with a different technique is a different record.
Adapt the exercise choices
Choose either a pull-up or pulldown for the vertical pull rather than treating them as two required exercises. A chest-supported row can use dumbbells or a suitable row machine. Keep the variation consistent in your log and adjust the accessories around available equipment.
Save the plan, record the result
Build the routine in Harda, or bring an existing plan through workout import. During the session, record the load and reps you complete, with previous results nearby. Review several comparable sessions before changing the whole program.