Push / pull / legs

Intermediate, 6 days a week, 8 weeks

Chest, shoulders and triceps on push day, back and biceps on pull day, then legs. Run it three days a week, or six to go through the cycle twice.

The days

1. 1Push

   • Barbell bench press 150 s rest 4 × 6–8
   • Dumbbell chest press incline bench 120 s rest 3 × 8–10
   • Standing shoulder press dumbbell 120 s rest 3 × 8–10
   • Cable lateral raises 60 s rest 3 × 12–15
   • Cable triceps push down straight bar 75 s rest 3 × 10–12
   • Dumbbell overhead extension seated 75 s rest 3 × 10–12

2. 2Pull

   • Lat pull down normal grip 120 s rest 4 × 8–10
   • Barbell bent over row pronated grip 150 s rest 3 × 6–8
   • Seated cable row V-bar machine 90 s rest 3 × 10–12
   • Cable rear delt fly 60 s rest 3 × 12–15
   • EZ bar biceps curl normal grip 75 s rest 3 × 8–10
   • Alternate hammer curl standing dumbbells 75 s rest 3 × 10–12

3. 3Legs

   • Barbell squats 180 s rest 4 × 6–8
   • Romanian deadlift barbell 150 s rest 3 × 8–10
   • Leg press machine normal stance 120 s rest 3 × 10–12
   • Lying leg curl machine 90 s rest 3 × 10–12
   • Leg extension machine 75 s rest 2 × 12–15
   • Smith machine calf raise 60 s rest 4 × 10–15