Push / Pull / Legs: 3 Days
The push, pull and legs split in three days, each muscle once a week with plenty of volume. Good when three days is all you have.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 3
- Sessions
- 24
- Exercises
- 15
Equipment: Cable, Dumbbell, Barbell and Machine
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1 repeats for all 8 weeks.
Week 1
3 sessions
Day 1Push
4×6-10 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×12-15 @ RPE 8 · rest 1m
3×10-15 @ RPE 8 · rest 1m
Day 2Rest
Rest day
Day 3Pull
4×8-12 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×12-15 @ RPE 8 · rest 1m
3×10-12 @ RPE 8 · rest 1m30
2×10-12 @ RPE 8 · rest 1m30
Day 4Rest
Rest day
Day 5Legs
4×6-10 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×10-15 @ RPE 8 · rest 1m
3×10-15 @ RPE 8 · rest 1m
3×10-15 @ RPE 8 · rest 1m
Day 6Rest
Rest day
Day 7Rest
Rest day
Questions
- How many days a week is Push / Pull / Legs: 3 Days?
- 3 sessions a week for 8 weeks, 24 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Push / Pull / Legs: 3 Days need?
- It uses cable, dumbbell, barbell and machine.
- Is Push / Pull / Legs: 3 Days free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Push / Pull / Legs: 3 Days to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Push / Pull / Legs: 3 Days free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.