3. Intermediate Push/Pull/Legs Split

Frequency: 6 days per week (e.g., Push/Pull/Legs/Rest/Push/Pull/Legs)

 

Push Day (Chest, Shoulders, Triceps)

1. Bench Press – 4 sets of 6-8 reps

2. Overhead Press – 4 sets of 6-8 reps

3. Incline Dumbbell Press – 3 sets of 8-10 reps

4. Lateral Raises – 3 sets of 10-12 reps

5. Tricep Dips – 3 sets of 10-12 reps

6. Cable Tricep Extensions – 3 sets of 10-12 reps

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Pull Day (Back, Biceps)

1. Deadlifts – 4 sets of 6-8 reps

2. Pull-Ups – 4 sets of 6-8 reps

3. Bent Over Rows – 3 sets of 8-10 reps

4. Face Pulls – 3 sets of 10-12 reps

5. Bicep Curls – 3 sets of 10-12 reps

6. Hammer Curls – 3 sets of 10-12 reps

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Legs Day

1. Squats – 4 sets of 6-8 reps

2. Leg Press – 3 sets of 8-10 reps

3. Leg Curls – 3 sets of 10-12 reps

4. Leg Extensions – 3 sets of 10-12 reps

5. Calf Raises – 4 sets of 12-15 reps