Who it's for
- You've been training consistently for at least a few months.
- You want to build muscle and strength with an organised plan.
- You can train 3 days (each muscle once) or 6 days (twice).
Your week
MondayPush: chest, shoulders and triceps
TuesdayPull: back and biceps
WednesdayLegs
ThursdayPush: chest, shoulders and triceps
FridayPull: back and biceps
SaturdayLegs
The workouts
Push: chest, shoulders and triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench press | 4 | 6–8 | 2–3 min |
| Incline dumbbell press | 3 | 8–10 | 1.5–2 min |
| Pec deck | 3 | 10–12 | 1.5–2 min |
| Dumbbell shoulder press | 3 | 8–10 | 1.5–2 min |
| Lateral raise | 3 | 12–15 | 1 min |
| Rope triceps pushdown | 3 | 10–12 | 1.5–2 min |
| Triceps dips | 3 | 8–10 | 1.5–2 min |
Pull: back and biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldown | 4 | 8–10 | 1.5–2 min |
| Barbell row | 4 | 6–8 | 2–3 min |
| Seated cable row | 3 | 8–10 | 1.5–2 min |
| Face pull | 3 | 12–15 | 1 min |
| Barbell curl | 3 | 8–10 | 1.5–2 min |
| Hammer curl | 3 | 10–12 | 1.5–2 min |
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell squat | 4 | 6–8 | 2–3 min |
| Leg press | 3 | 10–12 | 1.5–2 min |
| Leg extension | 3 | 10–12 | 1.5–2 min |
| Lying leg curl | 3 | 10–12 | 1.5–2 min |
| Romanian deadlift | 3 | 8–10 | 1.5–2 min |
| Standing calf raise | 4 | 12–15 | 1 min |
How to progress
- Start with a weight you can complete all sets with inside the rep range, with good form.
- Once you hit the top of the range on every set (for example 3×12), add a little weight next session.
- If you can't reach the bottom of the range, keep the weight until you do.
GymOrbita logs every set and suggests the weight for your next session, so you don't have to remember.
Tips
- With 3 days a week, rest between sessions (for example Monday, Wednesday and Friday).
- With 6 days, keep Sunday free and watch your rest and sleep.
- Start each day with the heaviest exercise, while you're fresh.
FAQ
3 or 6 days?
With 6 days each muscle is trained twice a week, which usually works better if you recover well. 3 days is easier to stick to.
Can I swap exercises?
Yes, use each exercise's alternatives to fit the machines at your gym.
General guide plan, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Use it in GymOrbita, free
In the app go to Routines → New routine and pick the matching predefined routine. Assign its days and log every set.