This is Coach @theceoofshredded's personal favorite and preferred Push-Pull-Legs split. This six-day training program is hypertrophy-focused, aimed at increasing muscle mass using machines. Each day targets specific muscle groups based on different movement patterns: push, pull, and leg exercises. The load and volume in this plan are designed for hypertrophy, utilizing 8–12 reps and moderate weights with appropriate rest periods.
1st Day: Push (Chest, Shoulders, Triceps)
Machine Chest Press
- Sets: 4
- Reps: 10–12
- Tip: Keep your shoulder blades firmly pressed against the bench to reduce shoulder strain and focus on your chest muscles. Avoid fully locking your elbows at the top – this helps prevent injuries.
Smith Machine Bench Press
- Sets: 4
- Reps: 8–10
- Tip: Use a moderate weight where the last two reps are challenging. Keep your core tight and lower back pressed into the bench for stability.
Machine Shoulder Press
- Sets: 3
- Reps: 10–12
- Tip: Avoid lifting your hips during the press. Maintain controlled movement throughout and avoid “jerking” the weight.
Lateral Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Keep your elbows slightly bent and avoid using momentum. Slow down the negative phase (lowering the weight) for maximum shoulder engagement.
Cable Tricep Pushdown
- Sets: 3
- Reps: 10–12
- Tip: Keep your elbows close to your body. Focus on moving only the lower part of your arms, without engaging other muscle groups.
Tricep Extension Machine
- Sets: 3
- Reps: 12–15
- Tip: Avoid using momentum. Slow down the movements, especially during the extension phase.
2nd Day: Pull (Back, Biceps)
Lat Pulldown Machine
- Sets: 4
- Reps: 10–12
- Tip: Pull the bar down to your chest rather than behind your neck to avoid shoulder strain. Focus on engaging your back muscles, not just your arms.
Seated Row Machine
- Sets: 4
- Reps: 8–10
- Tip: Keep your back straight throughout, without leaning too far forward or backward. Slow down the negative phase for optimal muscle engagement.
T-Bar Row Machine
- Sets: 3
- Reps: 8–10
- Tip: Keep your back straight, and move your elbows close to your body. Focus the tension in the middle of your back.
Machine Bicep Curl
- Sets: 3
- Reps: 10–12
- Tip: Don’t lift the weight with momentum. Keep the movement slow and controlled, especially when lowering the weight.
Concentration Curl Machine
- Sets: 3
- Reps: 12–15
- Tip: Use a lighter weight, but focus on a full range of motion. Keep your elbow stable throughout.
3rd Day: Legs (Quads, Hamstrings, Glutes, Calves)
Smith Machine Squat
- Sets: 4
- Reps: 8–10
- Tip: Keep your weight on your heels and avoid leaning forward. Keep your back straight, and make sure your knees don’t pass your toes.
Leg Press Machine
- Sets: 4
- Reps: 10–12
- Tip: Position your feet in the middle of the platform, keeping your back pressed against the seat. Focus on knee stability.
Leg Extension Machine
- Sets: 3
- Reps: 12–15
- Tip: Lower your legs slowly, keeping tension on your muscles.
Leg Curl Machine
- Sets: 4
- Reps: 10–12
- Tip: Keep your hips stable on the seat and avoid lifting them.
Calf Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Hold at the top for a moment to maximize calf contraction, then lower slowly.
4th Day: Push (Chest, Shoulders, Triceps)
Machine Chest Press
- Sets: 4
- Reps: 8–10
- Tip: Focus on pushing through your chest, not your shoulders. Keep elbows slightly bent at the top to avoid injury. Slow down on the lowering phase.
Smith Machine Incline Press
- Sets: 4
- Reps: 10–12
- Tip: Set the bench at a 30-45 degree angle to target the upper chest. Avoid overusing your shoulders and keep your core stable.
Cable Lateral Raise
- Sets: 4
- Reps: 12–15
- Tip: Avoid using momentum; lift the weight slowly and with control to work your side delts fully.
Cable Front Raise
- Sets: 3
- Reps: 12–15
- Tip: Keep your back straight, perform the movement from your shoulders, and avoid leaning forward.
Dips Machine
- Sets: 3
- Reps: 10–12
- Tip: Keep your elbows close to your body. Focus on using your triceps and avoid leaning forward too much.
Cable Overhead Triceps Extension
- Sets: 4
- Reps: 10–12
- Tip: Engage your core for stability. Keep your elbows steady without letting them flare out.
5th Day: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
- Sets: 4
- Reps: 8–10
- Tip: Pull the bar to your chest, not behind your neck. Keep your back straight and focus on squeezing your shoulder blades.
Seated Cable Row
- Sets: 4
- Reps: 10–12
- Tip: Perform the movement slowly and with control, avoiding momentum. Keep your back straight.
Assisted Pull-Up Machine
- Sets: 3
- Reps: 8–10
- Tip: If you can’t do a full pull-up, use the assistance of the machine. Keep your core tight and target your back.
Reverse Grip Row Machine
- Sets: 3
- Reps: 8–10
- Tip: With a reverse grip, you’ll engage your biceps and lower back more. Slow down the lowering phase for optimal growth.
Cable Bicep Curl
- Sets: 4
- Reps: 10–12
- Tip: Keep your elbows close to your body, avoiding movement forward. Engage only your biceps.
Cable Hammer Curl
- Sets: 3
- Reps: 10–12
- Tip: Keep your palms facing each other (hammer grip) to engage your forearms as well.
6th Day: Legs (Quads, Hamstrings, Glutes, Calves)
Hack Squat Machine
- Sets: 4
- Reps: 8–10
- Tip: Ensure your knees don’t pass your toes. Keep your hips in line with your shins to work your quads and glutes effectively.
Leg Press Machine
- Sets: 4
- Reps: 10–12
- Tip: Keep your feet shoulder-width apart and avoid allowing your knees to cave in or out. Keep your back stable against the seat.
Leg Extension Machine
- Sets: 4
- Reps: 12–15
- Tip: Perform the extension slowly to fully engage your quadriceps. Avoid sudden movements and keep control.
Seated Leg Curl Machine
- Sets: 4
- Reps: 10–12
- Tip: Engage your core for stability. Focus on your hamstrings, and avoid using momentum.
Standing Calf Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Hold the top position briefly for maximum contraction, then lower slowly through the full range.
7th Day : Rest
Go for a light walk and take it easy for the day!
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Day 1: Push (Chest, Shoulders, Triceps)
Machine Chest Press
- Sets: 4
- Reps: 6–8 (increase the weight compared to last week)
- Tip: Focus on engaging your chest, not your shoulders. Try to slow down on the negative phase of the movement when lowering the weight.
Smith Machine Incline Press
- Sets: 4
- Reps: 8–10
- Tip: Since the upper chest is harder to develop, increase the load but don’t sacrifice form. Squeeze your chest at the end of each rep.
Cable Lateral Raise
- Sets: 4
- Reps: 12–15
- Tip: Increase the weight compared to last week, but keep control. On the last rep, hold the weight in the top position for 1–2 seconds.
Cable Front Raise
- Sets: 3
- Reps: 10–12
- Tip: Try using heavier weights, but avoid swinging. Keep your core stable.
Dips Machine
- Sets: 4
- Reps: 8–10
- Tip: To improve triceps engagement, increase the weight but keep full control. Hold briefly at the bottom of the movement.
Cable Overhead Triceps Extension
- Sets: 4
- Reps: 8–10
- Tip: Increase the weight, but ensure your elbows remain stable. Fully extend your arms at the end to maximize triceps activation.
Day 2: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
- Sets: 4
- Reps: 6–8 (increase weight)
- Tip: Squeeze your shoulder blades together on each rep. Keep the movement close to your chest.
Seated Cable Row
- Sets: 4
- Reps: 10–12
- Tip: Along with increasing weight, focus on full range of motion. Keep your elbows close to your body.
Assisted Pull-Up Machine
- Sets: 4
- Reps: 8–10
- Tip: If last week felt easy, reduce the assistance or slow down the movement.
Reverse Grip Row Machine
- Sets: 3
- Reps: 8–10
- Tip: For increased load on your biceps and lower back, increase the weight, but keep the movement precise and controlled.
Cable Bicep Curl
- Sets: 4
- Reps: 8–10
- Tip: Increase weight, but avoid swinging. Keep your elbows stable.
Cable Hammer Curl
- Sets: 4
- Reps: 8–10
- Tip: Use heavier weights, but maintain control throughout the movement.
Day 3: Legs (Quadriceps, Hamstrings, Glutes, Calves)
Hack Squat Machine
- Sets: 4
- Reps: 6–8 (increase weight)
- Tip: Keep your knees stable throughout. At the end of each rep, squeeze your glutes.
Leg Press Machine
- Sets: 4
- Reps: 10–12
- Tip: Increase the weight and perform the movement slowly and with full control. Keep your back flat against the seat.
Leg Extension Machine
- Sets: 4
- Reps: 12–15
- Tip: Hold the contraction briefly at the end of each rep. Increase the weight if last week was easy.
Seated Leg Curl Machine
- Sets: 4
- Reps: 10–12
- Tip: Focus on isolating your hamstrings. Increase the weight but keep your hips stable.
Standing Calf Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Slow down the negative phase (lowering your heels). Gradually increase weight.
Seated Calf Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Focus on full range of motion. Increase the weight, but keep your technique precise.
Day 4: Push (Chest, Shoulders, Triceps)
Machine Chest Press
- Sets: 4
- Reps: 6–8
- Tip: Increase the weight but control the movement. Lower the weight slowly.
Smith Machine Incline Press
- Sets: 4
- Reps: 8–10
- Tip: For more upper chest engagement, increase the weight and contract your chest at the end of each rep.
Cable Lateral Raise
- Sets: 4
- Reps: 12–15
- Tip: Increase the weight compared to last week, but perform the movement slowly and accurately.
Cable Front Raise
- Sets: 3
- Reps: 10–12
- Tip: Avoid using momentum; keep your torso stable.
Dips Machine
- Sets: 4
- Reps: 8–10
- Tip: Gradually increase the weight, ensuring full control.
Cable Overhead Triceps Extension
- Sets: 4
- Reps: 8–10
- Tip: Keep your elbows stable and fully extend your arms at the end of each rep.
Day 5: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
- Sets: 4
- Reps: 6–8
- Tip: Pull your shoulder blades together on each rep, engaging your chest.
Seated Cable Row
- Sets: 4
- Reps: 10–12
- Tip: Increase weight but maintain form; keep elbows close to your body.
Assisted Pull-Up Machine
- Sets: 4
- Reps: 8–10
- Tip: Reduce assistance if last week was easy, or slow down the movement.
Reverse Grip Row Machine
- Sets: 3
- Reps: 8–10
- Tip: Increase weight to load the biceps and lower back, but keep control.
Cable Bicep Curl
- Sets: 4
- Reps: 8–10
- Tip: Avoid swinging; keep elbows stable.
Cable Hammer Curl
- Sets: 4
- Reps: 8–10
- Tip: Increase the weight, but control the movement fully.
Day 6: Legs (Quadriceps, Hamstrings, Glutes, Calves)
Hack Squat Machine
- Sets: 4
- Reps: 6–8
- Tip: Increase the weight and slow down the negative phase for added muscle tension.
Leg Press Machine
- Sets: 4
- Reps: 10–12
- Tip: Increase weight and use full range of motion. Keep your back firmly on the pad.
Leg Extension Machine
- Sets: 4
- Reps: 12–15
- Tip: Hold the contraction for a second at the end of each rep. Increase load if last week was easy.
Seated Leg Curl Machine
- Sets: 4
- Reps: 10–12
- Tip: Isolate your hamstrings and increase the weight, but keep full control.
Standing Calf Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Pause briefly at the top for max calf activation.
Seated Calf Raise Machine
- Sets: 4
- Reps: 12–15
- Tip: Increase the weight and slow down, especially on the negative phase.
7th Day : Rest
Go for a light walk and take it easy for the day!
Day 1: Push (Chest, Shoulders, Triceps)
Incline Press Machine
Sets: 4
Reps: 6–8
Tip: Increase the weight compared to last week. Make sure your chest muscles activate on every rep, and squeeze your chest at the end of the movement.
Pec Deck Machine
Sets: 4
Reps: 12–15
Tip: Increase the weight based on last week’s rep range, and try to slow down the negative phase to create more tension in your chest muscles.
Cable Lateral Raise
Sets: 4
Reps: 12–15
Tip: Increase the weight compared to last week, and focus on moving through the full range of motion in every rep.
Cable Front Raise
Sets: 3
Reps: 10–12
Tip: Increase the weight but focus on performing the movement with control, rather than momentum.
Dips Machine
Sets: 4
Reps: 8–10
Tip: Increase the weight, but ensure that each movement remains controlled. Feel the triceps working on every rep.
Cable Overhead Triceps Extension
Sets: 4
Reps: 8–10
Tip: Keep your elbows stable, and fully extend your arms at the end of each rep.
Day 2: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
Sets: 4
Reps: 6–8
Tip: Increase the weight compared to last week, and pull your shoulder blades together on each rep, pushing your chest forward.
Seated Cable Row
Sets: 4
Reps: 10–12
Tip: Increase the weight but concentrate on engaging your lower and middle back muscles, keeping the movement controlled.
Assisted Pull-Up Machine
Sets: 4
Reps: 8–10
Tip: Use less assistance compared to last week, or slow down the movement to increase muscle engagement.
Reverse Grip Row Machine
Sets: 3
Reps: 8–10
Tip: Increase the weight, but keep the movement fully controlled, especially during the negative phase.
Cable Bicep Curl
Sets: 4
Reps: 8–10
Tip: Increase the weight, but maintain control, avoiding momentum.
Cable Hammer Curl
Sets: 4
Reps: 8–10
Tip: Focus on engaging both the biceps and forearms, performing each movement with control.
Day 3: Rest Day or Active Recovery
Recommendation: Take a walk outdoors or do some light mobility or yoga exercises to aid recovery.
Day 4: Push (Chest, Shoulders, Triceps)
Incline Press Machine
Sets: 4
Reps: 6–8
Tip: Continue increasing the weight from the previous week, and focus on squeezing your chest at the end of the movement.
Pec Deck Machine
Sets: 4
Reps: 12–15
Tip: Enhance chest tension by slowing down the negative phase. Try holding the position briefly at the end of each movement.
Cable Lateral Raise
Sets: 4
Reps: 12–15
Tip: Concentrate on the full range of motion and increase the weight from last week.
Cable Front Raise
Sets: 3
Reps: 10–12
Tip: Maintain stability in the shoulders as you lift.
Dips Machine
Sets: 4
Reps: 8–10
Tip: Gradually increase the weight, keeping the movement controlled.
Cable Overhead Triceps Extension
Sets: 4
Reps: 8–10
Tip: Keep your elbows stable and focus on moving through the full range of motion.
Day 5: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
Sets: 4
Reps: 6–8
Tip: Focus even more on shoulder blade engagement on each rep and increase the weight compared to last week.
Seated Cable Row
Sets: 4
Reps: 10–12
Tip: Increase the weight and slow down the negative phase of the movement.
Assisted Pull-Up Machine
Sets: 4
Reps: 8–10
Tip: Use even less assistance, and try to increase the number of reps.
Reverse Grip Row Machine
Sets: 3
Reps: 8–10
Tip: Focus on engaging both the biceps and the mid-back muscles.
Cable Bicep Curl
Sets: 4
Reps: 8–10
Tip: Increase the weight, but pay close attention to technique.
Cable Hammer Curl
Sets: 4
Reps: 8–10
Tip: Focus on engaging the biceps and forearms with each movement.
Days 6-7: Rest Days or Active Recovery
Recommendation: Take a walk, do some light yoga, or perform mobility exercises.
Day 1: Push (Chest, Shoulders, Triceps)
Incline Press Machine
Sets: 5
Reps: 6
Tip: Increase the weights from the previous week, but make sure each rep is performed fully. Keep your chest pushed outward throughout the movement.
Pec Deck Machine
Sets: 4
Reps: 10–12
Tip: Slow down the negative phase (2-3 seconds), and try holding a brief pause at the peak contraction for maximum tension.
Cable Lateral Raise
Sets: 5
Reps: 12–15
Tip: Increase the weight but make sure your shoulders remain engaged, avoiding momentum.
Cable Front Raise
Sets: 4
Reps: 10–12
Tip: Try to slow down the negative phase of the movement to increase tension on the shoulder muscles.
Dips Machine
Sets: 5
Reps: 6–8
Tip: Increase the weight from the previous week, and ensure you complete each rep with a full range of motion.
Cable Overhead Triceps Extension
Sets: 4
Reps: 8
Tip: Increase the weight and ensure your elbows remain stationary while fully extending your arms.
Day 2: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
Sets: 5
Reps: 6
Tip: Increase the weight from the previous week, but make sure to squeeze your shoulder blades with every rep.
Seated Cable Row
Sets: 4
Reps: 8–10
Tip: Slow down the negative phase and aim to fully contract your back muscles with every rep.
Assisted Pull-Up Machine
Sets: 5
Reps: 6–8
Tip: Reduce the assistance from the machine compared to the previous week, ensuring a full range of motion.
Reverse Grip Row Machine
Sets: 4
Reps: 8
Tip: Increase the weight and ensure your biceps engage along with your back, not just the upper back.
Cable Bicep Curl
Sets: 4
Reps: 8
Tip: Increase the weight from last week, but keep the reps slow and controlled.
Cable Hammer Curl
Sets: 4
Reps: 8
Tip: Increase the weight and make sure both your biceps and forearms are evenly loaded throughout the movement.
Day 3: Legs (Quadriceps, Hamstrings, Glutes, Calves)
Smith Machine Squat
Sets: 5
Reps: 6
Tip: Increase the weight, but ensure your back stays straight and your knees do not go past your toes.
Leg Curl Machine
Sets: 4
Reps: 10–12
Tip: Slow down the negative phase and hold the contraction briefly at the peak of the movement.
Leg Press Machine
Sets: 5
Reps: 8
Tip: Increase the weight, but keep the movement controlled. As you bend your knees, try to keep your glutes pressed against the pad.
Smith Machine Lunges
Sets: 4
Reps: 8 (per leg)
Tip: Increase the weight, but maintain stability throughout the movement, and ensure your knee doesn’t pass your toes.
Calf Raise Machine
Sets: 5
Reps: 12–15
Tip: Slow down the negative phase, and hold the contraction briefly at the peak of the movement.
Day 4: Push (Chest, Shoulders, Triceps)
Incline Press Machine
Sets: 5
Reps: 6
Tip: Increase the weight and focus on keeping your chest tight with every rep.
Pec Deck Machine
Sets: 4
Reps: 10–12
Tip: Hold the peak contraction of your chest at the end of each rep for maximum tension.
Cable Lateral Raise
Sets: 5
Reps: 12–15
Tip: Keep your shoulders tight throughout and try to increase the weight from the previous week.
Cable Front Raise
Sets: 4
Reps: 10–12
Tip: Focus on engaging your shoulders and avoid using momentum during the movement.
Dips Machine
Sets: 5
Reps: 6–8
Tip: Increase the weight, ensuring that each rep is controlled and performed fully.
Cable Overhead Triceps Extension
Sets: 4
Reps: 8
Tip: Increase the weight and keep your elbows stable as you fully extend your arms.
Day 5: Pull (Back, Biceps)
Wide-Grip Lat Pulldown
Sets: 5
Reps: 6
Tip: Increase the weight from the previous week, but ensure that each rep is performed fully.
Seated Cable Row
Sets: 4
Reps: 8–10
Tip: Maintain a strong squeeze between your shoulder blades at the end of each rep.
Assisted Pull-Up Machine
Sets: 5
Reps: 6–8
Tip: Reduce the assistance from the machine to increase the workload.
Reverse Grip Row Machine
Sets: 4
Reps: 8
Tip: Increase the weight, but pay close attention to proper form and execution.
Cable Bicep Curl
Sets: 4
Reps: 8
Tip: Increase the weight and ensure slow, controlled reps.
Cable Hammer Curl
Sets: 4
Reps: 8
Tip: Increase the weight, and focus on evenly loading both your biceps and forearms.
Day 6–7: Rest or Active Recovery
Recommendation: Light walk, yoga, mobility exercises.
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