11/12/2025
If you struggle with a bit of structure in the gym.
Try this split to just get moving and lifting.
Don’t wait till Jan to get started! Scroll down!
Day 1 - Push (Chest, Triceps and Shoulders)
Primary Lifts
Bench Press - 4×6–8
Overhead Dumbbell Press - 3×8-10
Accessories
Incline Dumbbell Press - 3×10–12
Lateral Raises - 3×12–15
Tricep Rope Pushdowns - 3×12–15
Chest Fly Machine or Cable Fly – 2-3×12-15
Finisher (optional)
Push-ups - max reps × 2
Day 2 - Pull (Back & Biceps)
Primary Lifts
Deadlift (or RDL if preferred) - 4×5
Lat Pulldown or Pull-ups - 3×8-10
Accessories
Seated Row - 3×10-12
Face Pulls - 3×12-15
Dumbbell Bicep Curls - 3×10-12
Hammer Curls - 2×12-15
Finisher (optional)
Back extension 2×12-15
DAY 3 — Legs (Quads, Glutes, Hamstrings)
Primary Lifts
Barbell Squat - 4×6-8
Romanian Deadlift - 3×8-10
Accessories
Leg Press - 3×10-12
Walking Lunges - 2×12 each leg
Leg Curls - 3×12-15
Calf Raises - 3×15-20
Finisher (optional)
Sled push or bike sprint - 30 seconds × 3
