Program Description
Novice to Intermediate friendly program for people that don’t have hours to spend in the gym. Goal is to hit three days in a row and then take a rest day or two depending on fatigue level.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedMar 11, 2025 03:57
- Last EditedJun 18, 2025 09:47

Summary
Unlock your strength potential with this 6-week Push, Pull, Legs Split program, designed for those ready to elevate their training. Committing just three days a week, you'll engage in a balanced routine that targets all major muscle groups through a mix of bodyweight, dumbbell, and machine exercises. Each session is crafted to maximize your gains, focusing on compound movements and isolation techniques to build muscle and improve endurance. Get ready to push your limits and see real results!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25-30 reps
-
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
2
1
10-12 reps
10-15 reps
RPE 9.5
RPE 10
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
25 reps
-
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 7.5-8.5
RPE 9-10
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9.5
4
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8.5
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 8.5
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Tricep Kickback
3
10-12 reps
RPE 9.5
8
Abs Crunch (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-10 reps
-
2
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5 reps
-
2
Lat Pulldown (Close Grip)
3
10-15 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Rear Delt Fly (Cable)
3
15-20 reps
-
6
Power Shrug
4
20 reps
-
7
Bicep Curl (EZ Bar)
3
10-15 reps
-
8
Preach Curl machine
3
15-20 reps
-
9
Abs Crunch (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8.5
2
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 8.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 7.5
RPE 8
RPE 8.5
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9.5
-
Week 1
1 / 6 Weeks
Day 1
1
Push Up1 Set
25-30 Reps
-
2
Incline Bench Press (Dumbbell)1 Set
3 Sets
8-10 Reps
8-10 Reps
@7.5-8.5
@9-10
3
Shoulder Press (Machine)2 Sets
1 Set
10-12 Reps
10-15 Reps
@9.5
@10
4
Pec Deck (Machine)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8.5
@9.5
5
Lateral Raise (Dumbbell)2 Sets
1 Set
20 Reps
20 Reps
@8.5
@9.5
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
7
Tricep Kickback2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
8
Abs Crunch (Machine)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7.5
@8.5
Day 2
1
Pull-Up (Bodyweight)1 Set
5-10 Reps
-
2
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9
@9.5
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
4
Seated Row (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
5
Rear Delt Fly (Cable)3 Sets
15-20 Reps
-
6
Power Shrug4 Sets
20 Reps
-
7
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
-
8
Preach Curl machine3 Sets
15-20 Reps
-
9
Abs Crunch (Machine)3 Sets
20 Reps
-
Day 3
1
Leg Curl1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7
@8.5
2
Squat (Barbell)1 Set
2 Sets
5-10 Reps
5-10 Reps
@8.5
@9.5
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@9.5
4
Leg Extension1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9
@9.5
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
6
Hip Abductor (Machine)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7.5
@8
@8.5
7
Calf Raise (Machine)3 Sets
15-20 Reps
@9.5