Program Description
Unleash your strength with the Push/Pull/Legs 3 Days program, designed to maximize your gains in just three weeks. This structured routine spans nine sessions, focusing on compound and isolation exercises to target all major muscle groups effectively. Each workout is crafted to enhance your strength, endurance, and muscle definition, ensuring you make the most of every rep. Get ready to push your limits and transform your physique with this balanced and dynamic training plan!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 28, 2025 11:02
- Last EditedSep 28, 2025 03:26
Summary
Transform your physique with the Push/Pull/Legs 3 Days program, a comprehensive 12-week training plan designed for those ready to commit to serious strength gains. Train three times a week, focusing on compound movements and isolation exercises that target all major muscle groups. Each session is crafted to maximize muscle growth and improve overall performance, ensuring you build strength efficiently. Get ready to push your limits and achieve the results you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Quadriceps
12.4%
Triceps
10%
Lats
9%
Front Delts
8.5%
Biceps
8.5%
Hamstrings
8.3%
Middle Delts
7.6%
Glutes
6.5%
Chest
5.5%
Calves
2.8%
Adductors
1.8%
Abs
1.5%
Lower Back
1.1%
Rear Delts
1.1%
Forearms
1.1%
Abductors
0.6%
