How to build a simple push, pull, legs week

The idea is to split your training by how your body moves rather than by individual muscles.

• Push: the movements where you press weight away from you, like a chest press, a shoulder press, and the triceps.
• Pull: the movements where you pull weight towards you, like rows and pull-ups, plus the biceps.
• Legs: squats, hinges and single-leg work for the whole lower body.

One push day, one pull day, one legs day. Train them in any order across the week, and try to leave at least one easy day between the harder sessions.

Three focused sessions are enough to make steady progress without living in the gym. On the days you are not training, a walk or a gentle stretch is plenty.

Pick a weight you can control for the target reps, and move it slowly and deliberately rather than rushing.

When you can hit the top of your rep range on every working set, add a little weight next time. That steady, boring progression is what works over months.

The split works with a full gym or with almost nothing. At home you swap barbells and machines for bodyweight moves and a few dumbbells, and progress by slowing the tempo or adding reps before adding load.