BLUEPRINT / 6 TRAINING DAYS

Push / pull / legs / 6 days.

Two rounds of push, pull, and legs using A/B exercise selections, followed by one rest day.

Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.

MONPush A

TUEPull A

WEDLegs A

THUPush B

FRIPull B

SATLegs B

SUNRest

Push A

5 EXERCISES

Exercise	Sets	Reps / hold
Barbell bench press	3	8–12
Incline dumbbell bench press	2	8–12
Seated dumbbell shoulder press	2	8–12
Dumbbell lateral raise	2	12–15
Cable rope pressdown	2	10–15

5 EXERCISES

Exercise	Sets	Reps / hold
Neutral-grip lat pulldown	3	8–12
Chest-supported dumbbell row	3	8–12
Face pull	2	12–15
Dumbbell curl	2	10–15
Hammer curl	2	10–15

5 EXERCISES

5 EXERCISES

Exercise	Sets	Reps / hold
Machine chest press	3	8–12
Cable chest press	2	8–12
Machine shoulder press	2	8–12
Cable lateral raise	2	12–15
Overhead cable triceps extension	2	10–15

5 EXERCISES

6 EXERCISES

Six sessions make this a demanding schedule. Use the example to understand the structure, not as a default prescription.

All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.

For a different exercise, browse movements with the same main group and equipment in the exercise library.