3 days / week · Push · Pull · Legs
Train
Three days a week. Push, pull, legs.
A simple, repeatable week. Three sessions built on the movements that matter, with enough structure to keep you progressing without living in the gym.
Choose your focus
What’s inside
- The full 3-day push, pull, legs program
- Your version: full gym or home
- Exact sets, reps and rest, with an alternative for every lift
- A printable 12-week tracker to log every session
- A wall poster of the week, plus a notes template for any note-taking app
- Rest-day ideas that pair with Stretch and Sleep
Instant download after purchase. Yours to keep and print.
Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.
Questions
Train, in short.
How many days a week is the Train plan?
Three. One push day, one pull day, one legs day. You can train them in any order across the week, leaving at least one rest day between the harder sessions where you can.
Do I need a gym for the Train plan?
No. The pack includes both a full gym version and a home version. The home version runs on bodyweight alone, or on a few light to moderate dumbbells if you have them.
Is the Train plan suitable for beginners?
Yes. It is built as a simple baseline to follow at any age and any level. Every lift has an alternative, and the home exercises give an easier and a harder option so you can start where you are.
How do I know when to add weight?
When you hit the top of the rep range on all of your working sets, add a little weight next session. For bodyweight moves you add weight, reduce the assistance, or move to a harder variation instead.
What is inside the Train pack?
The full three-day push, pull, legs program with exact sets, reps and rest and an alternative for every lift, in both a gym and a home version. Plus a printable 12-week tracker, a wall poster of the week, and a notes template for any note-taking app.