Who this is for
A lifter who can train three reliable days and prefers sessions organised by movement and muscle group.
Most sessions should take roughly 50–75 minutes when rest periods and equipment access are predictable.
Weekly schedule
Monday push, Wednesday pull and Friday legs. Keep the rest days when three days is the sustainable schedule.
The sessions
Warm up for the movement and load in front of you. The listed sets are working sets.
- Push: press, incline press, lateral raise, triceps extension
- Pull: pulldown, supported row, reverse fly, curl
- Legs: squat or leg press, Romanian deadlift, leg curl, calf raise
How to progress
Progress each exercise independently inside its rep range. Do not turn the split into six days merely because the name can repeat.
Keep one to three repetitions in reserve for most working sets unless the programme gives a different, deliberate target.
Substitutions
Preserve the movement role and target muscle when swapping. A leg press can replace a squat pattern when it is the better fit; it does not have to mimic the exact skill demand.
Common mistakes
Do not add exercises simply because the session felt short. Avoid changing several variables at once, and do not carry a missed session into the next day if that destroys the rest of the week.
Use it in Bulk Coach
Recreate the session as a saved workout, assign its weekday if the schedule is fixed, and choose each catalogue exercise by its intended movement role. One-click import is not claimed; review exercise names, sets and rep ranges before the first session.