3-Day Push Pull Legs
4-week beginner training plan with 3 sessions per week ~43 min each. Start your first session free in Hypro.
A simple and effective 4-week training plan built around the classic push–pull–legs split, performed 3 days per week. Push sessions focus on the chest, shoulders, and triceps. Pull sessions target the back and biceps. Leg sessions develop the quads, hamstrings, glutes, and calves. This plan emphasizes big compound lifts, proper technique, and gradual weekly progression to help you build strength, gain muscle, and support fat loss. Each session is concise, structured, and beginner-friendly—challenging enough to drive results without leading to burnout. Stay consistent with three focused workouts each week, recover well, and watch your strength,...
Week 1 · 3 sessions
