MUSCLE GAIN · INTERMEDIATE · FULL GYM · 3 DAYS/WEEK
Push / Pull / Legs workout program
Classic 3-day hypertrophy split
The workouts
Push Day
- Bench Press (Barbell)4 × 8
- Overhead Press (Barbell)3 × 10
- Incline Bench Press (Dumbbell)3 × 12
- Lateral Raise (Dumbbell)3 × 15
- Triceps Pushdown3 × 12
- Triceps Extension (Cable)3 × 12
Pull Day
- Bent Over Row (Barbell)4 × 8
- Pull Up3 × 8
- Seated Row (Machine)3 × 12
- Face Pull3 × 15
- Bicep Curl (Barbell)3 × 10
- Hammer Curl (Dumbbell)3 × 12
Leg Day
- Squat (Barbell)4 × 8
- Romanian Deadlift (Barbell)3 × 10
- Leg Press (Machine)3 × 12
- Lying Leg Curl (Machine)3 × 12
- Standing Calf Raise (Machine)4 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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