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3 days / week · Push · Pull · Legs
Train
Three days a week. Push, pull, legs.
A simple, repeatable week. Three sessions built on the movements that matter, with enough structure to keep you progressing without living in the gym.
Choose your focus
What’s inside
- The full 3-day push, pull, legs program
- Your version: full gym or home
- Exact sets, reps and rest, with an alternative for every lift
- A printable 12-week tracker to log every session
- A wall poster of the week, plus a phone template for Notes or Notion
- Rest-day ideas that pair with Stretch and Sleep
$20
Instant download after purchase. Yours to keep and print.
Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.