Overview of the Training Plan
Training Structure
This training plan is a high-frequency Push/Pull/Legs split that repeats every day. The goal is simple: build muscle first, gain strength second, and keep the routine efficient. Each session uses low volume with only two sets per exercise so you can train often without burning out. What youre aiming for is ideally between 6-8 Reps per set. Go to Failure on every set. For Bench Press make sure to have a spotter when going to failure.
PUSH
- Bench press
- Lateral raises
- Cable chest flyes
- Leg raises
- Assisted overhead incline press
PULL
- Pull-ups(weighted)
- Bicep curls
- Tricep pushdowns
- Rows
LEGS
- Leg press
- Leg extensions
- Leg curls
- Calf-focused leg press
Progression
Progression is straightforward: add weight when possible, add reps when needed, and keep the movement controlled. The control improves early on and eventually levels out, but consistent progression in weight and reps keeps the routine moving forward.
Depending on the breaks between sets, a session can take anywhere from around 35 minutes to about 1 hour and 15 minutes, which is still relatively short for a full workout.
Exercise videos
Session Length
Each exercise in this routine has a short video that shows exactly how I perform it. The videos focus only on what matters: the setup, the basic movement, and the overall control of the reps. They are simple and straight to the point, so beginners can quickly understand how to do each exercise without getting overwhelmed. Every video matches the exercises listed in the routine and gives a clear visual reference for how the workout is supposed to look.