Original starter · 2 weeks
Push Pull Legs Deload Week
Swap this in for one week when your push pull legs split feels heavy, then ease back to full work in week two.
2weeks
6days a week
12sessions
150working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 2.
| Measure | Week 1 | Week 2 | Change |
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| Working sets | 60 | 90 | +50% |
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| Total reps | 564 | 846 | +50% |
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| Reps per set | 9.4 | 9.4 | +0% |
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| Average RPE | 6.0 | 7.0 | +17% |
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Week 1
DAY 1 - PUSH A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 6 | 02:30 |
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| Overhead Press | 2 × 8 | RPE 6 | 02:00 |
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| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
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| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
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DAY 2 - PULL A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 2 × 5 | RPE 6 | 02:30 |
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| Lat Pulldown | 2 × 8 | RPE 6 | 02:00 |
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| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
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| Face Pull | 2 × 12 | RPE 6 | 01:00 |
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| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
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DAY 3 - LEGS A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 02:30 |
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| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
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| Leg Press | 2 × 10 | RPE 6 | 01:30 |
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| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
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| Standing Calf Raise | 2 × 12 | RPE 6 | 01:00 |
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DAY 4 - PUSH B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 5 | RPE 6 | 02:30 |
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| Dumbbell Bench Press | 2 × 8 | RPE 6 | 02:00 |
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| Dip | 2 × 10 | RPE 6 | 01:30 |
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| Cable Fly | 2 × 12 | RPE 6 | 01:00 |
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| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 6 | 01:00 |
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DAY 5 - PULL B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6 | 02:30 |
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| Pull-Up | 2 × 8 | RPE 6 | 02:00 |
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| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
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| Reverse Pec Deck | 2 × 12 | RPE 6 | 01:00 |
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| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
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DAY 6 - LEGS B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 2 × 5 | RPE 6 | 02:30 |
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| Hip Thrust | 2 × 8 | RPE 6 | 02:00 |
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| Dumbbell Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
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| Leg Extension | 2 × 12 | RPE 6 | 01:00 |
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| Seated Calf Raise | 2 × 12 | RPE 6 | 01:00 |
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Week 2
DAY 1 - PUSH A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 7 | 02:30 |
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| Overhead Press | 3 × 8 | RPE 7 | 02:00 |
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| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7 | 01:00 |
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| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
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DAY 2 - PULL A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 3 × 5 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
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| Face Pull | 3 × 12 | RPE 7 | 01:00 |
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| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
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DAY 3 - LEGS A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:00 |
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| Leg Press | 3 × 10 | RPE 7 | 01:30 |
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| Leg Curl | 3 × 12 | RPE 7 | 01:00 |
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| Standing Calf Raise | 3 × 12 | RPE 7 | 01:00 |
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DAY 4 - PUSH B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 7 | 02:30 |
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| Dumbbell Bench Press | 3 × 8 | RPE 7 | 02:00 |
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| Dip | 3 × 10 | RPE 7 | 01:30 |
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| Cable Fly | 3 × 12 | RPE 7 | 01:00 |
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| Overhead Dumbbell Triceps Extension | 3 × 12 | RPE 7 | 01:00 |
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DAY 5 - PULL B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 7 | 02:30 |
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| Pull-Up | 3 × 8 | RPE 7 | 02:00 |
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| Chest-Supported Dumbbell Row | 3 × 10 | RPE 7 | 01:30 |
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| Reverse Pec Deck | 3 × 12 | RPE 7 | 01:00 |
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| Hammer Curl | 3 × 12 | RPE 7 | 01:00 |
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DAY 6 - LEGS B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 5 | RPE 7 | 02:30 |
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| Hip Thrust | 3 × 8 | RPE 7 | 02:00 |
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| Dumbbell Split Squat · per side | 3 × 10 | RPE 7 | 01:30 |
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| Leg Extension | 3 × 12 | RPE 7 | 01:00 |
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| Seated Calf Raise | 3 × 12 | RPE 7 | 01:00 |
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