3-DAY SPLIT
A classic three-day split that separates pushing muscles, pulling muscles and lower-body work into three focused gym sessions.
This plan organizes training into Push, Pull and Legs so each session can focus on a coherent mechanical theme while fatigue is spread more cleanly across the week.
Plan intent
Push–Pull–Legs is a practical gym split that separates pressing muscles, pulling muscles and lower-body work. Each workout has a clear local theme, which makes exercise selection intuitive and helps you push hard without crowding too many competing movement patterns into the same session.
Continue the rotation into the next week and start with Workout C after Sunday B.
Stimulus profile
Exercises
The exercises below define the workouts. Scan the matching QR code to add the selected session to mTORQUE, then use the stimulus profile to guide effort, tempo, range of motion and recovery.
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Execution notes
