Push Pull Perform 3-Day Splitt

This 3-day split program is designed to:
	1.	Build Strength: Focus on foundational compound lifts to improve overall strength in the chest, back, shoulders, legs, and arms.
	2.	Enhance Aesthetics: Target key muscle groups (chest, back, arms, shoulders, and legs) with hypertrophy-focused rep ranges to create a balanced and sculpted physique.
	3.	Improve Core Stability: Incorporate a variety of core exercises to develop functional strength and a defined midsection.
	4.	Maintain Cardio Health: Include moderate-intensity cardio to support cardiovascular fitness and overall endurance.
	5.	Sustain Long-Term Progression: Designed with progressive overload principles to build strength and muscle consistently over 6-8 weeks.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

If BB is not free in a Busy gym hour. Use DB

Band Pull Apart

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Barbell)

Seated Row (Cable)

Incline Chest Press (Machine)

Bent Over Row (Barbell)

Sit Up

Lying Leg Raise

Chest Back Abs

Goblet Squat

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Back Extension (Weighted)

Wood Chop

Ab Wheel

Lower Body

Chin-Up (Weighted)

Dip (Weighted)

Bicep Curl (Barbell)

Overhead Press (Barbell)

Hammer Curl

Lateral Raise (Dumbbell)

Cardio

Shoulder Arms Cardio

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