45 Mins
Time to Complete
Beginner
Difficulty Level
3
Sessions Per Week
Day 1 | Push
Day 2 | Pull
Day 3 | Legs
Day 1 | Push
Exercise
Sets
Reps
Rest Time
Bench Press
5 Sets
5 Reps
180 Seconds
Incline Dumbbell Press
4 Sets
8 Reps
120 Seconds
Pec Deck
4 Sets
12 Reps
60 Seconds
Overhead Tricep Extension
3 Sets
8-12 Reps
60 Seconds
Tricep Pushdown
3 Sets
10-15 Reps
60 Seconds
Day 2 | Pull
Exercise
Sets
Reps
Rest Time
Bent Over Barbell Row
5 Sets
5 Reps
180 Seconds
Wide Grip Lat Pull Down
2 Sets
8-12 Reps
120 Seconds
Supinated MAG Grip Cable Row
3 Sets
10-15 Reps
120 Seconds
Plate loaded T-Bar Row
2 Sets
8 Reps
60 Seconds
Neutral Grip Assisted / Bodyweight Pull Ups
3 Sets
8 Reps
60 Seconds
Cable Rear Delt Flys
3 Sets
8 Reps
60 Seconds
Alternating Dumbbell Curl
3 Sets
10 Reps
60 Seconds
Incline Bench Dumbbell Curl
3 Sets
10-15 Reps
60 Seconds
Day 3 | Legs
Exercise
Sets
Reps
Rest Time
Squat
5 Sets
5 Reps
180 Seconds
Leg Press
3 Sets
10 Reps
120 Seconds
Romanian Deadlift
3 Sets
8 Reps
120 Seconds
Leg Extension
4 Sets
12-15 Reps
60 Seconds
Lying Leg Curl
4 Sets
12-15 Reps
60 Seconds
Standing Calf Raise
4 Sets
8 Reps
60 Seconds
Medicine Ball Crunches
3 Sets
10-15 Reps
45 Seconds