Liftquill
Push/Pull/Legs
3 days a week3 workoutsIntermediate
Push, pull and legs on separate days. Three days a week, or six if you run the cycle twice.
Your week
MonPush
WedPull
FriLegs
Push
| Exercise | Sets × reps |
|---|---|
| Bench press | 4 × 8 |
| Incline dumbbell press | 3 × 10 |
| Dumbbell shoulder press | 3 × 10 |
| Lateral raise↓ superset with the next exercise | 3 × 15 |
| Triceps pushdown | 3 × 12 |
Pull
| Exercise | Sets × reps |
|---|---|
| Chin-ups | 3 × 8 |
| Barbell row | 3 × 10 |
| Seated cable row | 3 × 12 |
| Face pulls↓ superset with the next exercise | 3 × 15 |
| Biceps curl | 3 × 12 |
Legs
| Exercise | Sets × reps |
|---|---|
| Squat | 4 × 6 |
| Romanian deadlift | 3 × 8 |
| Leg press | 3 × 10 |
| Leg curl | 3 × 12 |
| Calf raise | 3 × 15 |
Run this program in Liftquill
In the app: Ready-made programs → Push/Pull/Legs. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.
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How to progress
Start with weights you can lift with one or two reps to spare. When you complete every rep in every set, add weight next time: about 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats and deadlifts. Rest 2–3 minutes on heavy lifts and 60–90 seconds on the rest.