Push, pull, legs — 3 days
A split by movement: push day trains chest, front delts and triceps, pull day trains back, rear delts and biceps, and the third day is legs. Each area gets its own day and almost a full week to recover.
Everything that pushes away: chest, front delts, triceps.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press Barbell |
4 × 8–12 | 105 s |
| Seated dumbbell press Dumbbells |
3 × 8–12 | 105 s |
| Incline bench press Barbell |
3 × 6–10 | 150 s |
| Dumbbell lateral raise Dumbbells |
3 × 10–15 | 75 s |
| Cable pushdown Cable |
3 × 8–12 | 105 s |
Everything that pulls in: back, rear delts, biceps.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Pull-ups Bodyweight |
4 × 8–12 | 105 s |
| Barbell row Barbell |
4 × 8–12 | 105 s |
| Seated cable row Cable |
3 × 8–12 | 105 s |
| Bent-over reverse fly Dumbbells |
3 × 6–10 | 150 s |
| Barbell curl Barbell |
3 × 10–15 | 75 s |
Quads, hamstrings and calves in one session.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
4 × 8–12 | 105 s |
| Romanian deadlift Barbell |
3 × 8–12 | 105 s |
| Leg press Machine |
3 × 8–12 | 105 s |
| Lying leg curl Machine |
3 × 8–12 | 105 s |
| Standing calf raise Machine |
3 × 10–15 | 75 s |
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
Lifters with a few months behind them who want more exercises per muscle than a full-body plan gives. Works well with three sessions a week and slower recovery.
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Each muscle is trained once a week here, so make that day count: take sets to one or two reps short of failure. When it stops being enough, the five-day split hits push and pull twice.
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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