Revise to a push pull legs split with exercises sets and reps

Here's a revised push-pull-legs workout program using insights from the Huberman Lab, specifically considering a balance of exercises, sets, and reps for effective training.

Day 1: Push

Focus on exercises targeting chest, shoulders, and triceps.

• Bench Press: 4 sets of 6-8 reps
• Overhead Shoulder Press: 3 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Lateral Raises: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 8-10 reps

Day 2: Pull

Work on back and biceps to develop pulling strength.

• Pull-Ups: 4 sets of 6-8 reps
• Bent-Over Rows: 3 sets of 8-10 reps
• Single-Arm Dumbbell Rows: 3 sets of 8-10 reps
• Face Pulls: 3 sets of 10-12 reps
• Barbell Curls: 3 sets of 8-10 reps

Day 3: Legs

Emphasize leg muscles' strength and endurance.

• Squats: 4 sets of 6-8 reps
• Deadlifts: 3 sets of 6-8 reps
• Leg Press: 3 sets of 10-12 reps
• Leg Curls: 3 sets of 10-12 reps
• Calf Raises: 4 sets of 10-15 reps

Day 4: Rest or Active Recovery

Use this day for stretching, yoga, or a light walk.

Day 5: Repeat Push

Adjust exercises or intensity slightly to match progress.

Day 6: Repeat Pull

Ensure volume progression or switch some exercises for variety.

Day 7: Repeat Legs

Maintain or adjust load and repetitions to avoid adaptation plateaus.

This program leverages the benefit of focusing on specific muscle actions each day, enhancing the effectiveness and efficiency of workouts while fitting various schedules 1 2. For small muscle groups, consider slightly higher rep ranges to ensure fatigue and proper form 3.