Push - Pull - Legs
Beginner-friendly 3-day strength split using machines, cables, and dumbbells to build foundational technique. Sessions are 45–60 minutes with controlled tempo and safe progressions.
Routines
Day 1 — Push Strength
Beginner
Chest, shoulders, triceps; focus on controlled reps and steady breathing.
Lever Parallel Chest Press
4 sets8 reps90s restLever Incline Hammer Chest Press
3 sets10 reps75s restDumbbell Seated One Arm Shoulder Press
3 sets10 reps75s restDumbbell Standing Alternate Vertical Front Raises
2 sets12 reps60s restCable Standing One Arm Tricep Pushdown (Overhand Grip)
3 sets12 reps60s restCable Standing Chest Press
2 sets12 reps60s restCable horizontal Pallof Press
3 sets12 reps60s rest
Day 2 — Pull Strength
Beginner
Back, rear delts, biceps; keep a proud chest and controlled scapular movement.
Cable Close Grip Front Lat Pulldown
4 sets8 reps90s restCable Seated Row (Bent bar)
3 sets10 reps90s restDumbbell One Arm Row (rack support)
3 sets10 reps75s restCable Standing Lat Pushdown (rope equipment)
2 sets12 reps60s restCable Rear Delt Row (stirrups)
3 sets12 reps60s restDumbbell Alternate Biceps Curl
3 sets12 reps60s restLever Back Extension
2 sets12 reps60s restCable Seated Crunch
3 sets15 reps45s rest
Day 3 — Legs Strength
Beginner
Quads, glutes, hamstrings, calves, and core; prioritize depth and balance.
Lever Seated Leg Press
4 sets10 reps90s restDumbbell Goblet Squat
3 sets10 reps90s restLever Seated Leg Curl
3 sets12 reps75s restCable pull through
3 sets12 reps75s restDumbbell forward leaning lunge
2 sets10 reps75s restLever Standing Calf Raise
3 sets12 reps60s restPlate Hyperextension
2 sets12 reps60s restCable twist
3 sets12 reps45s rest
