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build_muscle · intermediate

Push Pull Legs

by Andrey Skoromny

Classic 6-day Push/Pull/Legs split run over 4 progression cycles. Built for intermediate-to-advanced lifters chasing balanced hypertrophy.

See pricing

Structure

Mesocycle 1

4 cycles
day 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6

Sample session

7 exercises · 56 min · ~280 kcal

A peek inside Day 1 of Push Pull Legs. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.

01 · chest

Flat dumbbell bench press

Жим гантелей на горизонтальной скамье

3х12 · RPE 7

02 · chest

Incline barbell bench press (30°)

Жим штанги на наклонной скамье 30 градусов

3х10 · RPE 7

03 · chest

Cable crossover

Кроссовер

3х10 · RPE 7

04 · delts

Cable upright row

Тяга к подбородку в блоке

2х10 · RPE 7

ready when you are

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