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Build muscle

Push / pull / legs

Pressing, pulling and legs on separate days. Run it three days a week, or twice through for six.

  • 3 days a week
  • About 60 min
  • Gym
  • Intermediate
  • 10 weeks

The sessions

Train 3 days a week, one session of each. Leave a rest day between sessions when you can.

1Push

  1. Bench press4 × 6
  2. Overhead press3 × 8
  3. Incline dumbbell press3 × 10
  4. Lateral raise3 × 15
  5. Triceps pushdown3 × 12
  6. Overhead triceps extension3 × 12

2Pull

  1. Deadlift3 × 5
  2. Pull-up3 × 8
  3. Barbell row3 × 8
  4. Face pull3 × 15
  5. Barbell curl3 × 10
  6. Hammer curl3 × 12

3Legs

  1. Back squat4 × 6
  2. Romanian deadlift3 × 8
  3. Walking lunge3 × 10
  4. Lying leg curl3 × 12
  5. Standing calf raise4 × 12
  6. Hanging leg raise3 × 10

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

More programs

Healti provides general information about nutrition and training. It is not medical advice.