MyoFibrePush Pull Legs, three days a week
Push Pull Legs splits training by movement: pushing muscles one day, pulling muscles the next, then legs. On three days a week, each muscle gets one hard session, with a day off between workouts.
Who it suits
People who can train three days a week and want a simple, proven structure. If you can train six days, run the split twice a week instead.
The plan
Monday: Push
| Bench Press | 4 × 6-8 |
| Seated Dumbbell Shoulder Press | 3 × 8-10 |
| Incline Dumbbell Press | 3 × 10 |
| Dumbbell Lateral Raise | 4 × 12-15 |
| Tricep Pushdown | 3 × 10-12 |
Wednesday: Pull
| Lat Pulldown | 4 × 8-10 |
| Seated Cable Row | 3 × 10 |
| Single-Arm Dumbbell Row | 3 × 10 |
| Face Pulls | 3 × 15 |
| Dumbbell Curl | 3 × 10-12 |
Friday: Legs
| Back Squat | 4 × 6-8 |
| Romanian Deadlift | 3 × 8-10 |
| Leg Press | 3 × 10-12 |
| Lying Leg Curl | 3 × 12 |
| Standing Calf Raise | 4 × 12 |
| Plank | 3 × 45 s |
Sets × reps. Rest about two to three minutes on the first lift of each day and about ninety seconds on the rest.
How to progress
Each exercise has a rep range, for example 6 to 8. When you hit the top of the range on every set, add a little weight next time (2.5 kg on most barbell lifts, the next dumbbell up), and work back up the range. Start lighter than you think for the first week.
Follow it in MyoFibre
This plan is built into MyoFibre for free: open Programmes and choose Push Pull Legs, 3 days. It becomes a routine you can change, and MyoFibre fills in your weights from last time and tells you when you’ve set a personal best.
Using another app or a notebook? Copy the plan as text:
MyoFibre is a training log, not medical advice. Read health and safety before starting a new programme.
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