Programme
SP Push / Pull / Legs
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
A push/pull/legs split run twice through the week, so every muscle group gets hit twice. Suited to lifters who've already got a year or so of consistent training behind them.
Push A — Chest Focus
- Bench Press — 4 × 6
- Incline Dumbbell Press — 3 × 10
- Overhead Press — 3 × 8
- Lateral Raise — 3 × 15
- Tricep Pushdown — 3 × 12
- Overhead Tricep Extension — 2 × 12
Pull A — Back Focus
- Deadlift — 3 × 5
- Pull-Ups — 4 × AMRAP
- Barbell Row — 3 × 8
- Face Pulls — 3 × 15
- Dumbbell Shrug — 3 × 12
- Barbell Curl — 3 × 10
Legs A — Quad Focus
- Squat — 4 × 6
- Leg Press — 3 × 10
- Walking Lunge — 3 × 12 per leg
- Leg Extension — 3 × 15
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Push B — Shoulder Focus
- Overhead Press — 4 × 6
- Flat Dumbbell Press — 3 × 10
- Incline Cable Fly — 3 × 12
- Lateral Raise — 4 × 15
- Face Pulls — 3 × 15
- Skullcrusher — 3 × 12
Pull B — Width Focus
- Weighted Pull-Ups — 4 × 6
- Cable Row — 3 × 10
- Lat Pulldown — 3 × 10
- Rear Delt Fly — 3 × 15
- Hammer Curl — 3 × 10
- Preacher Curl — 2 × 12
Legs B — Posterior Chain Focus
- Romanian Deadlift — 4 × 8
- Front Squat — 3 × 8
- Hip Thrust — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
The list
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