This is the push, pull, and legs split I have trained on for the past two years, paired with eating enough to actually support the goal I was chasing. If you need a real program and do not know where to start, this is a complete one. Not a random collection of exercises thrown together, but a full rotation built to hit everything with enough volume to actually grow.
Push Day
Warmup. Three sets of eight pull ups followed by thirty second dead hangs, twelve rep horizontal shoulder circles, a rotator cuff activation sequence, and a chest stretch held for two sets of twelve seconds per side.
Workout. Flat Bench Press: warm up first, then three working sets ranging from 50 to 90 percent of your max, pushing hard but training the rep count by feel rather than a fixed number. Incline Dumbbell Press: four sets of six to eight reps, increasing weight each set. Flat Dumbbell Press: four sets of six to eight reps, increasing weight each set. Incline Machine Press: four sets of eight to twelve reps, split as two sets neutral grip, one wide, and one close. Rear Deltoid Flys: four sets of ten to twelve reps. Shoulder Press: four sets of six to ten reps. Face Pulls: four sets of twelve to twenty reps, focused on time under tension rather than speed.
Leg Day
Warmup. Hip, groin, hamstring, and quad stretches, plus ten minutes of cardio to get blood flowing before loading the joints.
Workout. Deep Squats or Knees Over Toes Smith Machine Squats: five sets of eight to fifteen reps. Leg Press: four sets of eight to twelve reps. Leg Extensions: four sets of fifteen reps, with a fifteen second squeeze held at the top of each set. Hamstring Curls: four sets of ten to twenty reps. Lunges: four sets of fourteen reps. Calf Raises: four sets of ten reps. Weighted Ab Crunches: three sets of fifteen reps.
Pull Day
Warmup. Three sets of thirty second dead hangs to prime the grip and shoulders.
Workout. Bent Over Rows, overhand grip: four sets of ten reps. Bent Over Rows, underhand grip: four sets of ten reps. Seated Rows: four sets of ten to fifteen reps. Single Arm Dumbbell Row: four sets of eight to fifteen reps per side. Lat Pull Downs: four sets of ten reps. Preacher Curls: five sets increasing in weight, finishing on a heavy drop set. Hammer Curls: three sets of forty, thirty, and twenty reps. Dumbbell Pullovers: three sets of fifteen reps.
Thursday, Friday, and Saturday: repeat push, legs, and pull in the same order. Sunday: full rest, or minimal light cardio only.
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See the Protocol — $27How to Actually Run This
This is an advanced program built for someone already comfortable in the gym. If you are newer to training, pick three to five exercises per day instead of running the full list, and focus on building consistency before you start adding more volume on top of it.
Expect real soreness in the first month of running this. That is your body adapting to a new demand, not a sign that something is wrong with the program or with you. Give it real time before judging whether it is working.
None of this works without the basics surrounding it. Adequate sleep, enough water, and nutrition matched to your actual goal, meaning a calorie surplus if you are building size and maintenance calories if you are cutting down. The training stimulates the change your body needs to make. Recovery and food are what actually produce that change in the end.
The body you are building will not show up from motivation alone, because motivation runs out long before the results do. It shows up from doing this consistently enough that showing up stops being a daily decision and simply becomes who you are.