Train
Training templates
3 days → PPL (Push / Pull / Legs). 4 days → PPLU (add Upper). Pick one. Run it for months. Progressive overload (adding load or reps over time) beats a new split every Monday. Leave 1–3 reps in the tank on most sets.
3 days · Beginner → intermediate
PPL (Push / Pull / Legs)
Three days a week — Push, Pull, Legs. Rotate through the week (e.g. Mon / Wed / Fri). Simple commercial-gym machines, cables, dumbbells, Smith, and barbell. Stick with it for months.
Push
| Lift | Sets | Reps |
|---|---|---|
| Dumbbell seated bent-arm lateral raise | 3 | 8–15 |
| Machine fly | 3 | 8–15 |
| Incline Smith pressNo Smith → incline dumbbell press | 3 | 6–12 |
| Machine chest press (flat) | 2 | 10–15 |
| Cable single-arm tricep pushdown | 2 | 6–12 |
| Cable rope overhead triceps extension | 3 | 8–15 |
Pull
| Lift | Sets | Reps |
|---|---|---|
| Seated cable row | 3 | 6–12 |
| Dumbbell bent-over row | 2 | 8–12 |
| Barbell bent-over row (pronated) | 3 | 5–10 |
| Cable neutral-grip lat pulldown | 2 | 8–15 |
| Reverse machine fly | 2 | 10–20 |
| Dumbbell hammer curl | 3 | 6–12 |
| Barbell curls | 2 | 8–12 |
Legs
| Lift | Sets | Reps |
|---|---|---|
| Lying leg curl | 3 | 8–12 |
| 45° leg press | 2 | 8–12 |
| Leg extensions | 3 | 10–20 |
| Goblet squat | 2 | 10–15 |
| Seated calf raise | 3 | 8–15 |
| Seated crunch | 3 | 8–15 |
Progression rules
- Leave 1–3 reps in reserve (RIR) on most working sets — not a grind every set.
- When you hit the top of the rep range for all sets with solid form, add a small load next time.
- Miss a day? Shift the week; don’t “make up” with a hero double session.
- Every 6–8 hard weeks, deload volume ~30% for one week if joints or sleep are fried.
4 days · Beginner → intermediate
PPLU (Push / Pull / Legs / Upper)
Four days — Push, Pull, Legs, then a second Upper day for extra chest, shoulders, and arms. Same gym-bro equipment as 3-day PPL. Add the fourth day when recovery and schedule allow.
Push
| Lift | Sets | Reps |
|---|---|---|
| Dumbbell seated bent-arm lateral raise | 3 | 8–15 |
| Machine fly | 3 | 8–15 |
| Incline Smith pressNo Smith → incline dumbbell press | 3 | 6–12 |
| Machine chest press (flat) | 2 | 10–15 |
| Cable single-arm tricep pushdown | 2 | 6–12 |
| Cable rope overhead triceps extension | 3 | 8–15 |
Pull
| Lift | Sets | Reps |
|---|---|---|
| Seated cable row | 3 | 6–12 |
| Dumbbell bent-over row | 2 | 8–12 |
| Barbell bent-over row (pronated) | 3 | 5–10 |
| Cable neutral-grip lat pulldown | 2 | 8–15 |
| Reverse machine fly | 2 | 10–20 |
| Dumbbell hammer curl | 3 | 6–12 |
| Barbell curls | 2 | 8–12 |
Legs
| Lift | Sets | Reps |
|---|---|---|
| Lying leg curl | 3 | 8–12 |
| 45° leg press | 2 | 8–12 |
| Leg extensions | 3 | 10–20 |
| Goblet squat | 2 | 10–15 |
| Seated calf raise | 3 | 8–15 |
| Seated crunch | 3 | 8–15 |
Upper
| Lift | Sets | Reps |
|---|---|---|
| Machine shoulder press | 2 | 10–15 |
| Standing unilateral cable lateral raise | 3 | 6–12 |
| Flat dumbbell bench press | 3 | 6–12 |
| Machine incline hammer chest pressNo hammer machine → incline dumbbell press | 2 | 10–15 |
| Machine tricep pushdown | 3 | 8–12 |
| Single-arm preacher curl | 3 | 8–12 |
Progression rules
- Leave 1–3 reps in reserve (RIR) on most working sets — not a grind every set.
- When you hit the top of the rep range for all sets with solid form, add a small load next time.
- Miss a day? Shift the week; don’t “make up” with a hero double session.
- Upper day is volume, not ego — keep shoulders happy and leave room to recover into next Push.
- Every 6–8 hard weeks, deload volume ~30% for one week if joints or sleep are fried.
Next
Lock the week, then dial food
Put sessions on the checklist. Set calories in Food Bro once training is on the calendar — maintain first if you’re not sure about a cut or lean bulk yet.