BIP.

Training programme

Push, pull and legs

The week is split by movement rather than body part: one day for everything that pushes, one for everything that pulls and one for legs. Run one round over three days or two rounds over six.

Days
3 a week
Time
55-65 min
Where
Gym
Level
Beginner to intermediate

The week

  1. MonPush
  2. TueRest
  3. WedPull
  4. ThuRest
  5. FriLegs
  6. SatRest
  7. SunRest

Push5 exercises

  1. Bench press3 × 6-8rest 2-3 min
  2. Seated shoulder press3 × 8-10rest 2 min
  3. Incline dumbbell press2 × 8-12rest 90 s
  4. Dumbbell lateral raise3 × 12-15rest 60 s
  5. Triceps pushdown3 × 10-12rest 60 s

Pull5 exercises

  1. Wide grip lat pulldown3 × 8-10rest 2 min
  2. Barbell row3 × 8-10rest 2 min
  3. Close grip seated cable row2 × 10-12rest 90 s
  4. Face pull3 × 12-15rest 60 s
  5. Dumbbell curl3 × 10-12rest 60 s

Legs5 exercises

  1. Back squat3 × 6-8rest 2-3 min
  2. Romanian deadlift3 × 8-10rest 2 min
  3. Leg press2 × 10-12rest 90 s
  4. Lying leg curl3 × 10-12rest 60 s
  5. Standing calf raise3 × 10-15rest 60 s

Three days or six

On three days a week each muscle is trained once, properly. It suits anyone who has trained for a while and wants more per muscle than a full-body session can fit in. On six days you run two rounds, and each muscle is trained twice a week. Six days is a lot: start with three and add days once your recovery keeps up. If you are completely new, full body three days is a better fit.

How to progress

Every exercise has a range, for example 8 to 10 reps. Start at the bottom of it. Once you hit the top number in every set, add the smallest step of weight next time. The big lifts at the start of each session, the bench press, lat pulldown and squat, are the ones you should see climb over the weeks. The isolation work afterwards, such as lateral raises and the face pull, goes up more slowly, and that is normal.

How to keep track

With three different workouts it is easy to lose track of what you lifted last time. Write down every set in a training log, and you will always know where you stand. Read more about how many sets and reps you need and how often to train.

Want it tailored to you?

BIP builds your own week with this plan, around your goal, your level and your time. You log your weights as you train and watch yourself get stronger. The first week is free.

Tailor it to you →