3-Day Push Pull Legs Gym Workout
Basic gym workout program, best for intermediate-level athletes. 3 workouts per week, 45-70 min per workout
Workout Plan
I've got a 3-day workout routine for you, focusing on push, pull, and legs. It's great if you've got some gym experience. You can try this routine for 6-8 weeks or even longer, depending on your goals.
Picking Weights
Choose weights that will challenge you in the given number of reps. At the end of each set, you should feel like you could do 1-2 more reps if you tried really hard.
Take Your Time
Don't rush through the exercises. Keep a steady pace with a 2/0/2 tempo. Going slow will help you get better results.
The Program
Sun
Mon
Incline Bench Press
5 sets × 6-12 reps
Dumbbell Bench Press
3 sets × 10-12 reps
Seated Dumbbell Press
4 sets × 6-8 reps
Lateral Raises
3 sets × 15 reps
Dips
4 sets × 8 reps
Tue
Wed
Bent Over Row
4 sets × 6-8 reps
One Arm Dumbbell Row (Each)
3 sets × 12 reps
Chin Ups
4 sets × 8 reps
Lat Pull Down
3 sets × 10-12 reps
Wide Grip Bicep Curl
3 sets × 12 reps
Thu
Fri
Front Squat
4 sets × 6-8 reps
Leg Extensions
3 sets × 12 reps
Romanian Deadlift
4 sets × 6-8 reps
Leg Curls
3 sets × 12 reps
Seated Calf Raise
4 sets × 10 reps
Standing Calf Raise
4 sets × 15 reps