Original starter · 4 weeks
Natural Push Pull Legs
A classic push, pull, legs rotation run twice a week, with a heavy day and a pump day for each muscle group.
4weeks
6days a week
24sessions
366working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 93 | 62 | −33% |
|---|
| Total reps | 954 | 636 | −33% |
|---|
| Reps per set | 10.3 | 10.3 | +0% |
|---|
| Average RPE | 7.8 | 6.8 | −14% |
|---|
Week 1
DAY 1 - MON - Push Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5-7 | RPE 7.5 | 3:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15-20 | RPE 8.5 | 0:45 |
|---|
| EZ-Bar Skull Crusher | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Pull Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 3 × 5-7 | RPE 7.5 | 3:00 |
|---|
| Pendlay Row | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Face Pull | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Barbell Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Legs Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5-7 | RPE 7.5 | 3:00 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 3 × 15-20 | RPE 8.5 | 0:45 |
|---|
DAY 4 - THU - Push Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Pec Deck | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Cable Lateral Raise · per side | 3 × 15-20 | RPE 8.5 | 0:45 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Pull Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Reverse Pec Deck | 3 × 15-20 | RPE 8.5 | 0:45 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Legs Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 7.5 | 2:00 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 8 | 1:00 |
|---|
| Seated Calf Raise | 3 × 15-20 | RPE 8.5 | 0:45 |
|---|
| Cable Crunch | 3 × 12-15 | RPE 8 | 1:00 |
|---|
Week 2
DAY 1 - MON - Push Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5-7 | RPE 8 | 3:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15-20 | RPE 9 | 0:45 |
|---|
| EZ-Bar Skull Crusher | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Pull Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 3 × 5-7 | RPE 8 | 3:00 |
|---|
| Pendlay Row | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Face Pull | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Barbell Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 3 - WED - Legs Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5-7 | RPE 8 | 3:00 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Walking Lunge · steps per side | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 15-20 | RPE 9 | 0:45 |
|---|
DAY 4 - THU - Push Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Machine Shoulder Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Pec Deck | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Cable Lateral Raise · per side | 4 × 15-20 | RPE 9 | 0:45 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 5 - FRI - Pull Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Straight-Arm Pulldown | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Reverse Pec Deck | 4 × 15-20 | RPE 9 | 0:45 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
DAY 6 - SAT - Legs Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
| Seated Calf Raise | 4 × 15-20 | RPE 9 | 0:45 |
|---|
| Cable Crunch | 3 × 12-15 | RPE 8.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Push Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5-7 | RPE 8.5 | 3:00 |
|---|
| Overhead Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Incline Dumbbell Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15-20 | RPE 9.5 | 0:45 |
|---|
| EZ-Bar Skull Crusher | 3 × 15-20 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Pull Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 4 × 5-7 | RPE 8.5 | 3:00 |
|---|
| Pendlay Row | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Barbell Curl | 3 × 15-20 | RPE 9 | 1:00 |
|---|
DAY 3 - WED - Legs Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5-7 | RPE 8.5 | 3:00 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Standing Calf Raise | 4 × 15-20 | RPE 9.5 | 0:45 |
|---|
DAY 4 - THU - Push Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Machine Shoulder Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Pec Deck | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Cable Lateral Raise · per side | 4 × 15-20 | RPE 9.5 | 0:45 |
|---|
| Overhead Cable Triceps Extension | 3 × 15-20 | RPE 9 | 1:00 |
|---|
DAY 5 - FRI - Pull Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Reverse Pec Deck | 4 × 15-20 | RPE 9.5 | 0:45 |
|---|
| Hammer Curl | 3 × 15-20 | RPE 9 | 1:00 |
|---|
DAY 6 - SAT - Legs Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Seated Leg Curl | 3 × 15-20 | RPE 9 | 1:00 |
|---|
| Seated Calf Raise | 4 × 15-20 | RPE 9.5 | 0:45 |
|---|
| Cable Crunch | 3 × 15-20 | RPE 9 | 1:00 |
|---|
Week 4
DAY 1 - MON - Push Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 6.5 | 3:00 |
|---|
| Overhead Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 7 | 0:45 |
|---|
| EZ-Bar Skull Crusher | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Pull Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6.5 | 3:00 |
|---|
| Pendlay Row | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Seated Cable Row | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Face Pull | 2 × 12 | RPE 7 | 1:00 |
|---|
| Barbell Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 3 - WED - Legs Heavy
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6.5 | 3:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
| Standing Calf Raise | 2 × 15 | RPE 7 | 0:45 |
|---|
DAY 4 - THU - Push Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Machine Shoulder Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Pec Deck | 2 × 12 | RPE 7 | 1:00 |
|---|
| Cable Lateral Raise · per side | 2 × 15 | RPE 7 | 0:45 |
|---|
| Overhead Cable Triceps Extension | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 5 - FRI - Pull Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 2 × 12 | RPE 7 | 1:00 |
|---|
| Reverse Pec Deck | 2 × 15 | RPE 7 | 0:45 |
|---|
| Hammer Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 6 - SAT - Legs Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Barbell Hip Thrust | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Leg Extension | 2 × 12 | RPE 7 | 1:00 |
|---|
| Seated Leg Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
| Seated Calf Raise | 2 × 15 | RPE 7 | 0:45 |
|---|
| Cable Crunch | 2 × 12 | RPE 7 | 1:00 |
|---|