8-Week Push Pull Legs Training Program

This is an 8-week program consisting of 3 training days per week (Push, Pull, Legs). The program is split into two 4-week training blocks. In the first block (weeks 1-4) you will alternate the same workouts weekly but the rep ranges for each workout will change. In the second block (weeks 5-8) you will get new workouts that will also alternate weekly with changing rep ranges each week. The principle of progressive overload should be used throughout this program. This means that you should track the weight and reps for each exercise and the next time that exercise comes back up you should try to improve upon your previous numbers.

This training program will be great for those who are limited on time and can't make it to the gym to train 4-6 times per week. Three weight training days is more than enough to improve your overall physique and get stronger if the program is structured correctly and you give sufficient effort.

Since you will only be training three days per week there is a good amount of training volume on each day to ensure each muscle group is being trained sufficiently. You may get fairly sore due to the volume until you get adapted to the training. I would recommend having at least one off day between each training day. Something like a Monday, Wednesday, Friday training schedule would be ideal. Like with every training program, having your nutrition and recovery being on point will help optimize the results you get from this program.

In order to complete this program you will need access to a gym with standard weight training equipment.