BLUEPRINT / 3 TRAINING DAYS

Push / pull / legs / 3 days.

One push, one pull, and one legs session across a week. A lower-frequency way to organize the PPL structure.

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

MONPush

TUERest

WEDPull

THURest

FRILegs

SATRest

SUNRest

Push

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

This example trains each main grouping once in the week. It is a different frequency from six-day PPL; choose based on available days and recovery.

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.