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PPL, 3 days, v4
by arthurburdin
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Push Pull Leg, 3 Day Split, v4 Updated: 09/21/2025 16:30
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Day1-Push
Barbell Bench Press - Medium Grip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
Barbell Bench Press - Medium Grip
3×8
Start
in App
Standing Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Standing Dumbbell Press
2×8
Start
in App
Barbell Incline Bench Press Medium-Grip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Barbell Incline Bench Press Medium-Grip
2×8
Start
in App
Arnold Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Arnold Dumbbell Press
2×8
Start
in App
decline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
decline bench press
2×8
Start
in App
Seated Bent-Over Rear Delt Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Seated Bent-Over Rear Delt Raise
2×8
Start
in App
side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
side lateral raise
2×8
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
close-grip bench press
2×8
Start
in App
Incline Barbell Triceps Extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
Incline Barbell Triceps Extensions
2×8
Start
in App
Day2-Pull
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
barbell row
2×8
Start
in App
Barbell Shurg
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
Barbell Shurg
3×8
Start
in App
Middle Back Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
3
–
–
8
0 sec
Middle Back Shrug
3×8
Start
in App
One Arm Dumbbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
One Arm Dumbbell Row
2×8
Start
in App
Incline Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Incline Dumbbell Curl
2×8
Start
in App
Cross Body Hammer Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Cross Body Hammer Curl
2×8
Start
in App
Day3-Legs
Barbell Squat to Bench
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Barbell Squat to Bench
2×8
Start
in App
good morning
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec
3
–
–
10
0 sec
good morning
3×10
Start
in App
Barbell Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
Barbell Squat
2×8
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
leg extension
2×8
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
leg curl
2×8
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec
lunge
2×8
Start
in App
Seated Dumbbell Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
Seated Dumbbell Calf Raise
2×12
Start
in App