Push Pull Legs: A Three-Day Programme
A simple three-day training structure covering push, pull, and legs sessions with a practical progression framework.
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Training Architecture
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Hand-picked frameworks to start with. Start here before diving into individual programmes.
How to Select a Training Programme
Match your split to your schedule, recovery, and goals so the plan actually fits your life.
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Bro Split
A classic bodybuilding structure built around dedicated muscle-group days for strength and hypertrophy.
Coming soon
Programme Selection
Training Splits Compared
Choose the architecture that matches your available days and recovery capacity.
Push / Pull / Legs (PPL)
The premier bodybuilding split isolating push muscles, pull muscles, and legs across six sessions per week with full recovery built in.
View PPL Programme →Upper / Lower Split
An exceptionally balanced split alternating upper and lower body sessions with 48 hours of built-in systemic recovery.
Coming soonFull Body Foundations
High stimulus frequency per muscle group with maximum efficiency: ideal for busy professionals or training beginners.
Coming soon
Logbook Example
Training Log: Push Day A
Structured in classic gym logbook format with working sets, target reps, rest intervals, and RPE guidance.
| Movement | Sets | Target Reps | Rest | Target RPE |
|---|---|---|---|---|
| Incline Barbell Bench Press | 3 | 6 – 8 | 2.5 – 3 min | RPE 8 |
| Standing Overhead Press (OHP) | 3 | 6 – 8 | 2 – 2.5 min | RPE 8 |
| Weighted Dips (Forward Lean) | 3 | 8 – 10 | 2 min | RPE 8.5 |
| Cable Lateral Raise | 4 | 12 – 15 | 90 sec | RPE 9 |
| Overhead Cable Tricep Extension | 3 | 10 – 12 | 90 sec | RPE 9 |