Plans
Intermediate
Muscle Growth
Push Pull Legs
Classic six-day (or three-day) split. High volume for intermediate lifters chasing muscle and strength in equal measure.
6 days / week · 12 weeks~60 min / session
Muscle targeting
What this plan trains
Body map
Relative emphasis across the full program
Front
Back
Muscle load
Primary ×2 + secondary ×1 set weight
Legsprimary
100%Armsprimary
78%Shouldersprimary
70%Backsecondary
67%Coresecondary
50%Chestsecondary
43%Sets by day
Training days · 0% coverage · 0 sessions
Front
Back
Shouldersprimary
100%Chestprimary
95%Armsprimary
71%Core
13%- Barbell Bench Press4 × 6–8 · 180s rest
Chest · +Shoulders, Arms
- Incline Dumbbell Press3 × 8–12 · 90s rest
Chest · +Shoulders, Arms
- Overhead Press3 × 6–10 · 120s rest
Shoulders · +Arms, Core
- Dumbbell Lateral Raise3 × 12–15 · 60s rest
Shoulders
- Cable Chest Fly3 × 12–15 · 60s rest
Chest · +Shoulders
- 3 × 10–15 · 60s rest