Training guide
The 3-Day Split Workout: Push / Pull / Legs
A minimalist, proven plan for lifters who train three days a week and want to keep building strength without living in the gym. Below is exactly what to do, when, and how to add weight without stalling.
Why a 3-day split works
Three sessions a week is the sweet spot: enough volume to grow, enough recovery to keep progressing, and enough life left over to actually show up consistently. Push / Pull / Legs hits every major muscle group twice over an 8-day rolling cycle without overloading any joint.
Weekly schedule
The default template is Monday / Wednesday / Friday, but any pattern with at least one rest day between sessions works. Aim for 48 hours between hitting the same muscle group.
- Mon — Push
- Tue — Rest / walk / mobility
- Wed — Pull
- Thu — Rest
- Fri — Legs
- Sat / Sun — Rest, cardio, or light activity
Day 1 — Push
Chest, shoulders, triceps · ~45 min
- Barbell Bench Press4 × 5–8 · rest 2–3 min
Add 2.5 kg when you hit the top of the range on all sets.
- Standing Overhead Press3 × 6–10 · rest 2 min
- Incline Dumbbell Press3 × 8–12 · rest 90 s
- Lateral Raise3 × 12–15 · rest 60 s
Lead with the elbow, pause at the top.
- Triceps Rope Pushdown3 × 10–15 · rest 60 s
Day 2 — Pull
Back, rear delts, biceps · ~45 min
- Deadlift3 × 3–5 · rest 3 min
Reset every rep. Belt optional above 80% 1RM.
- Pull-Up (or Lat Pulldown)4 × 6–10 · rest 2 min
- Chest-Supported Row3 × 8–12 · rest 90 s
- Face Pull3 × 12–15 · rest 60 s
- Incline Dumbbell Curl3 × 10–12 · rest 60 s
Day 3 — Legs
Quads, hamstrings, glutes, calves · ~50 min
- Back Squat4 × 5–8 · rest 2–3 min
- Romanian Deadlift3 × 8–10 · rest 2 min
- Bulgarian Split Squat3 × 8–10 / leg · rest 90 s
- Leg Curl3 × 10–12 · rest 60 s
- Standing Calf Raise4 × 10–15 · rest 60 s
Progression rules
- Double progression. Hit the top of the rep range on every set → add the smallest available load next session.
- Leave 1–2 reps in reserve on your top sets. Grinding to failure every week burns you out before it builds you.
- Deload every 6–8 weeks. Drop the top sets to 60% of your working weight for a week. You'll come back stronger.
Warm-up (5 minutes, every session)
- 2 minutes easy cardio (bike or row)
- 2 sets of the first movement at 40% and 60% of your working weight
- 1 set of 5 with your first working weight
Who this is for
Intermediate lifters who can already squat, bench, and deadlift with clean form, and beginners who want a simple structure. If you're brand new, start with the bottom of every rep range and focus on the movement — the weight follows.
Track it in FORTIS
FORTIS auto-fills your last session, tracks streaks, and tells you when to add weight. Log this split in under 20 seconds per set.