Push
Chest, shoulders, triceps and core.
Beginner to improving · Printable gym programme
Push Pull Legs, Made Simple
An approachable muscle-building split, with room to grow.
Schedule3 days, optional additional daySession50–75 minutesFormat10-page PDF
One-off digital purchase · no subscription
£1.99Buy the PDF — £1.99
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A clear place to start
Who this programme is for
For beginners who prefer organising the week by muscle group and want a straightforward introduction to a push, pull and legs split.
The weekly structure
How it works
The core week separates pressing, pulling and lower-body work. An optional balanced top-up can be added only when time and recovery allow.
Pull
Back, rear delts and biceps.
Legs
Quads, hamstrings, hips, calves and core.
Balanced top-up
A short full-body session for well-recovered weeks.
Inside the guide
What's included
The website preview shows one workout page. The complete paid PDF contains the full programme and all tracking tables.
- 10-page printable PDF
- Three structured gym sessions
- Sets, repetition ranges and rest recommendations
- Alternatives for common gym equipment
- Simple progressive-overload guidance
- Four-week tracking tables for weights and repetitions
- Practical warm-up, effort and recovery guidance
Genuine PDF preview
See the format before you buy
This is the actual cover and one selected workout page. The remaining sessions and printable trackers stay inside the paid download.
Before you start
Frequently asked questions
Is a push pull legs split suitable for a beginner?
It can be, especially if the structure helps you stay consistent. The guide also explains that some beginners may prefer a three-day full-body routine.
Do I need the optional fourth day?
No. The three core sessions are the programme. Add the balanced top-up only when you are recovering well and genuinely have the time.
Is a fifth specialist day included?
No. The guide deliberately keeps the plan manageable and explains that a fifth specialist day is not necessary for a beginner.
How do I know when to add weight?
Build towards the top of the stated rep range with controlled technique. Then make the smallest sensible increase and work up from the lower end again.
Related nutrition
Plan food around the training you can sustain
Use these free MealPrep resources to organise meals around your preferences and goal. They are planning tools, not promises of a particular result.
Ready when you are
Buy Push Pull Legs, Made Simple — £1.99Keep the next gym session simple
10-page printable PDF · 3 days, optional additional day · one payment of £1.99.
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General fitness guidance only, not medical advice or personalised injury rehabilitation. Stop if an exercise causes pain, dizziness, chest discomfort or unusual symptoms.