Import this workout
Beginner 3-Day PPL
A 3-day push/pull/legs program for beginners: three importable sessions, simple progression, and a weekly schedule you can actually keep.
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Program
Beginner 3-Day PPL
3 sessions · each day opens as its own plan
Push
1.Bench press (barbell or machine)
Rest 2–3 min
3 × 8–10
2.Overhead press (dumbbell or machine)
Rest 2 min
3 × 8–10
3.Incline dumbbell press or chest machine
Rest 90–120 sec
3 × 10–12
4.Lateral raises
Rest 60–90 sec
3 × 12–15
5.Triceps pushdown or overhead extension
Rest 60–90 sec
3 × 10–15
Pull
1.Lat pulldown or assisted pull-up
Rest 2 min; drive elbows down
3 × 8–12
2.Seated cable row or chest-supported row
Rest 90–120 sec
3 × 8–12
3.One-arm dumbbell row
Each arm
3 × 10–12
4.Face pulls
Rest 60–90 sec
3 × 12–15
5.Dumbbell curl
Rest 60–90 sec
3 × 10–12
Legs
1.Squat (barbell, goblet, or leg press)
Rest 2–3 min
3 × 8–10
2.Romanian deadlift
Rest 2 min
3 × 8–10
3.Walking lunge or split squat
Each leg
3 × 8–10
4.Leg curl
Rest 60–90 sec
3 × 10–12
5.Calf raise
Pause at the top
3 × 12–15
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