Push / Pull / Legs

The session begins with Barbell Bench Press 4×6–8, the program's heaviest chest movement. From there, work through Standing Military Press 3×8–10 for anterior shoulders, Incline Dumbbell Press 3×10–12 for upper chest, and Side Lateral Raise 4×12–15 to broaden the shoulders. The finisher is Triceps Pushdown 3×12–15.

The order is deliberate. Heavy compound movements come first when you're fresh; isolation exercises like Lateral Raise and Pushdown finish the session when major muscles are already fatigued. Don't try to lift heavy on Lateral Raise — focus on the contraction, not ego.

Pull day is the program's most physically demanding session. Barbell Deadlift 3×5–6 opens with heavy pulling, activating the entire posterior chain. Immediately after comes Pullups 4×AMRAP — do all reps you can each set, it's the fastest way to build a wide back.

Bent Over Barbell Row 3×8–10 adds thickness to the upper back, Face Pull 3×12–15 protects the rotator cuff and maintains shoulder balance against all the pressing work, and Dumbbell Bicep Curl 3×12–15 finishes with arm isolation.

Warm up thoroughly before the deadlift. Skip this and you're handling a heavy movement with a cold back — that's not a risk worth taking.

Leg sessions contain five exercises covering the entire lower body:

• Barbell Squat 4×6–8 — heavy, deep, the program's foundation for quad development
• Romanian Deadlift 3×8–10 — posterior chain and glutes, essential counterbalance to the squat
• Leg Press 3×10–12 — extra quad volume without additional spinal load
• Lying Leg Curls 3×10–12 — isolates hamstrings for front/back balance
• Standing Calf Raises 4×12–15 — calves require high volume and frequency to respond

Many skip or phone in leg day. That's a mistake. With squat and RDL in one session, you hit most of it; Leg Press plus Leg Curl secure the volume that compounds alone won't provide.

Double progression means you stay at a weight until you hit the upper rep range across all sets — then increase the weight and start again at the lower range. It's a simple system that forces actual strength gains rather than running the same weight week after week.

12 weeks at this volume and progression model yields noticeable results, provided your diet supports muscle gain. It demands six training sessions weekly and the discipline to actually complete them — but the split itself is straightforward to understand and execute.