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Gym track

Gym split builder

Choose a split, training days and the equipment your gym has. Leave 2-3 reps in reserve and add weight once you hit the top of every rep range.

Split
Days per week
Equipment available

Mon

Push

Chest, shoulders, triceps

  1. Barbell Bench Press4 × 6-8 · 2-3 min
  2. Overhead Press3 × 8-10 · 90 s
  3. Dumbbell Lateral Raise3 × 12-15 · 60 s
  4. Cable Triceps Pushdown3 × 10-12 · 60 s

Tue

Pull

Back, rear shoulders, biceps

  1. Barbell Deadlift3 × 5 · 2-3 min
  2. Lat Pulldown4 × 8-10 · 90 s
  3. Seated Cable Row3 × 8-12 · 90 s
  4. Cable Face Pull3 × 12-15 · 60 s
  5. Dumbbell Curl3 × 10-12 · 60 s

Wed

Legs

Quads, hamstrings, glutes

  1. Barbell Back Squat4 × 6-8 · 2-3 min
  2. Barbell Romanian Deadlift3 × 8-10 · 90 s
  3. Leg Press3 × 10-12 · 90 s
  4. Seated Leg Curl3 × 10-12 · 60 s
  5. Leg Extension3 × 12-15 · 60 s

Thu

Push

Chest, shoulders, triceps

  1. Barbell Bench Press4 × 6-8 · 2-3 min
  2. Overhead Press3 × 8-10 · 90 s
  3. Dumbbell Lateral Raise3 × 12-15 · 60 s
  4. Cable Triceps Pushdown3 × 10-12 · 60 s

Fri

Pull

Back, rear shoulders, biceps

  1. Barbell Deadlift3 × 5 · 2-3 min
  2. Lat Pulldown4 × 8-10 · 90 s
  3. Seated Cable Row3 × 8-12 · 90 s
  4. Cable Face Pull3 × 12-15 · 60 s
  5. Dumbbell Curl3 × 10-12 · 60 s

Sat

Legs

Quads, hamstrings, glutes

  1. Barbell Back Squat4 × 6-8 · 2-3 min
  2. Barbell Romanian Deadlift3 × 8-10 · 90 s
  3. Leg Press3 × 10-12 · 90 s
  4. Seated Leg Curl3 × 10-12 · 60 s
  5. Leg Extension3 × 12-15 · 60 s

Sun

Rest / walk

Recovery: 7,000+ steps and light stretching.

See form cues in the exercise library

Warm up with 2 lighter sets before each first lift. Use safeties on bench and squat, and ask gym staff for a technique check when starting barbell lifts.