The routine
Push · chest, shoulders, triceps
- Barbell Bench Press - Medium Grip 4 × 8
- Barbell Shoulder Press 3 × 8
- Incline Dumbbell Press 3 × 10
- Side Lateral Raise 3 × 15
- Triceps Pushdown 3 × 12
Best for intermediates running a 3 or 6 day PPL.
Push Pull Legs (Push Day)
Push · chest, shoulders, triceps
Push/pull/legs is the most popular intermediate-to-advanced split for a reason: it groups muscles that work together, so nothing is trained before it has recovered. Run it three or six days a week.
This is the push day: all your pressing muscles, from heavy barbell work down to lateral raises and triceps.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
What is the push/pull/legs split?
A rotation of three workouts: push (chest, shoulders, triceps), pull (back, biceps), and legs. Run once each for 3 days a week, or twice for a 6-day program.
How many days a week is PPL?
Either 3 or 6. Three days gives each muscle once-a-week frequency; six days trains everything twice a week for faster progress if you can recover.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera