Optimal Training Frequency: Each muscle group is trained once per week, which is suitable for intermediate lifters focusing on recovery and strength gains.
Who It’s For
You want a smart, efficient routine that hits all the right muscle groups without living in the gym. You train consistently, but don’t need six days to grow. This split keeps it tight, focused, and effective — and yeah, you’ll still need gym equipment.
Push : Chest, Shoulders, Triceps
Exercise
Sets
Reps
Focus
Rest
Incline Barbell Press
3
6 - 8
Upper chest strength
90 sec
Flat Dumbbell Press
3
8 - 10
Overall chest hypertrophy
60 sec
Overhead Barbell Press
3
6 - 8
Shoulder strength
90 sec
Lateral Raises
3
12 - 15
Delts width + shape
45-60 sec
Triceps Rope Pushdowns
3
12 - 15
Triceps isolation
45-60 sec
View Exercise Images ▼
Expect 50–65 minutes total. This one’s about pressing power and clean isolation. Start heavy, then taper into controlled shape work. You’ll build upper chest, shoulder size, and clean tricep lockout without wasting reps.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time
5 Exercises… that’s it?
Pull : Back, Biceps
Exercise
Sets
Reps
Focus
Rest
Deadlifts
3
4–6
Posterior chain strength
90-120 sec
Lat Pulldown (wide grip)
3
8 – 10
Lat development
60-90 sec
Barbell Rows
3
8 - 10
Upper back thickness
60-90 sec
Face Pulls
3
12 - 15
Rear deltoid and scapular health
45-60 sec
Barbell or Dumbbell Curls
3
10–12
Biceps strength and control
45-60 sec
Expect 50–65 minutes total. You’re pulling from every angle — stretch, row, and squeeze. Lats, traps, scap health, and biceps all get hit. Expect better posture, thickness, and full-back control if you stick to the tempo.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time
5 Exercises… that’s it?
Legs : Quads, Hamstrings, Glutes, Calves
Exercise
Sets
Reps
Focus
Rest
Barbell Back Squat
3
6 – 8
Heavy quad load, depth control
90-120 sec
Romanian Deadlifts
3
8 – 10
Hamstring development
60-90 sec
Walking Lunges
3
10 / leg
Unilateral leg strength and balance
60-90 sec
Leg Press
3
10 - 12
Quad hypertrophy
60-90 sec
Standing Calf Raises
3
12 - 15
Calf development
45-60 sec
Expect 55–70 minutes total. Big lifts first, balance next. This one stacks compound moves with isolation finishers. You’ll feel it in your quads, hammies, glutes, and calves — and walk out with legs that earn their rest.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time
5 Exercises… that’s it?
Optional Core Finisher
Exercise
Sets
Reps
Focus
Rest
Hanging Knee Raise
3
12 - 15
Lower abs, control
30 sec
Cable Crunch
3
15 – 20
Upper abs, squeeze
30 sec
Plank Hold
3
30 – 45 sec
Full core tension
30–45 sec
Core finishers don’t need to be long.This one hits upper, lower, and deep core — all in under 10 minutes.
The full 3-day Daybreaker. Push, pull, legs — simple and solid.Stay consistent, train with intent, and you’ll grow week after week.
.png){kind=small}
.png)