Plan page
45 minute push pull legs
Push, pull, legs, three times a week, with the exercise count set so a session finishes in 45 minutes. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- Muscle gain
- Experience
- A year or more
- Days per week
- 3 days
- Session length
- 45 minutes
- Equipment
- A full gym
- Split
- Push, pull, legs
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Push | 45 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Pull | 45 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Legs | 45 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Push
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 4 | 8-10 | 90 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 4 | 8-10 | 90 s |
| Push-upStraight line from head to heels, elbows back rather than out, full lockout. | 3 | 10-12 | 60 s |
| Triceps pushdownElbows pinned to your sides, straighten fully, control the way back. | 3 | 10-12 | 60 s |
| Landmine pressPress up and forward at an angle. Easier on the shoulder than straight overhead. | 3 | 10-12 | 60 s |
Day 3 Pull
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldownChest up, pull the bar to your collarbone, do not lean back to finish the rep. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 4 | 8-10 | 90 s |
| Seated cable rowChest tall, pull to your stomach, let the shoulder blades move at the end. | 3 | 10-12 | 60 s |
| Dumbbell curlNo swinging. If your shoulders move, the weight is too heavy. | 3 | 10-12 | 60 s |
| Inverted rowBody straight, pull your chest to the bar, pause for a beat at the top. | 3 | 10-12 | 60 s |
Day 5 Legs
45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 4 | 8-10 | 90 s |
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Split squatFront foot flat, back heel up, straight down and straight back up. | 3 | 10-12 | 60 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 10-12 | 60 s |
| Standing calf raiseAll the way up, all the way down, two seconds at the bottom stretch. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 5 day gym plan for muscleFive training days, 60 minutes each, rotating push, pull and legs so nothing gets hit twice in a row.
- 2 day a week workout planTwo sessions a week is enough to hold ground and add a little.
- 3 day strength training planLow reps, long rest, and the same few movements every session so the weight can go up.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.