Push. Pull. Legs.
A week with a plan.

A simple three-session example

Try push on Monday, pull on Wednesday and legs on Friday, leaving the other days for rest or lighter activity. This is an example, not a requirement. Move days to fit your week and keep recovery between demanding sessions.

Three days or six?

A six-day split repeats the cycle twice and asks more of your time and recovery. Start with a schedule you can maintain. If you are new or have only two training days, a full-body plan may be easier to organise than a split.

Track the same things each week

Keep exercise order and technique consistent. Record working weights, completed repetitions and how hard the last few reps felt. Increase one variable at a time when you can complete the planned work with control.