ADVANCEDGYM75 MIN
Push / Pull / Legs (Advanced)
Six-day frequency with a built-in deload. For people with sleep and recovery dialled in.
- Advanced
- Gym
- Strength
EQUIPMENT
- Full gym
WARM-UP
- Specific warm-up sets to a top set at RPE 8
COACH NOTE
Week 4 is a deload: halve the sets, keep the weights. Don't skip it on a shift block.
Push day
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Incline barbell press | 4 | 5 | 3 min |
| Dumbbell shoulder press | 3 | 8 | — |
| Weighted dips | 3 | 8 | — |
| Cable fly | 3 | 15 | — |
| Overhead tricep extension | 3 | 12 | — |
Pull day
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Deadlift | 4 | 4 | 3 min |
| Weighted pull-up | 4 | 6 | — |
| Pendlay row | 3 | 8 | — |
| Face pull | 3 | 15 | — |
| Hammer curl | 3 | 12 | — |
Leg day
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Back squat | 5 | 5 | 3 min |
| Hack squat | 3 | 10 | — |
| Nordic curl | 3 | 6 | — |
| Walking lunge | 3 | 20 | — |
| Standing calf raise | 4 | 12 | — |
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.