All routines

Push, pull, legs

by openGym, and built into the app

The split everyone has heard of, for good reason. Pressing on Monday, pulling on Wednesday, legs on Friday, and a full rest in between.

Days a week
3
Per session
60 min
Level
Intermediate
Goal
Muscle
Split
Push, pull, legs
Sets a week
56
  • gym
  • classic

The week

  1. Monday: Push Day
  2. Tuesday: Rest
  3. Wednesday: Pull Day
  4. Thursday: Rest
  5. Friday: Leg Day
  6. Saturday: Rest
  7. Sunday: Rest

The 3 sessions

Push Day

6 exercises, 19 sets
  1. Barbell bench press 4 × 8 reps
  2. Barbell incline bench press 3 × 10 reps
  3. Dumbbell standing overhead press 3 × 10 reps
  4. Dumbbell lateral raise 3 × 12 reps
  5. Cable triceps pushdown (v-bar) 3 × 12 reps
  6. Chest dip 3 × 10 reps
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Pull Day

5 exercises, 17 sets
  1. Cable lat pulldown full range of motion 4 × 10 reps
  2. Barbell bent over row 4 × 8 reps
  3. Cable rope seated row 3 × 10 reps
  4. Barbell curl 3 × 10 reps
  5. Dumbbell hammer curl 3 × 12 reps
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Leg Day

6 exercises, 20 sets
  1. Barbell full squat 4 × 8 reps
  2. Barbell romanian deadlift 3 × 10 reps
  3. Sled 45° leg press 3 × 12 reps
  4. Lever leg extension 3 × 12 reps
  5. Lever lying leg curl 3 × 12 reps
  6. Lever standing calf raise 4 × 15 reps
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Where the work goes

56 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Biceps11.5 sets
  • Hamstrings11 sets
  • Upper back10.5 sets
  • Chest10 sets
  • Quads10 sets
  • Triceps9.5 sets
  • Calves9 sets
  • Front delts8 sets
  • Forearms8 sets
  • Glutes5 sets
  • Side delts4.5 sets
  • Lats4 sets

What you need

  • Bench
  • Dumbbells
  • Barbell
  • Cable
  • Machines

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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