Classic PPL (Push Pull Legs) Split

Day 1: Push

1. Bench Press (4 sets x 6-8 reps)
2. Shoulder Press (4 sets x 8-10 reps)
3. Incline Dumbbell Press (3 sets x 8-10 reps)
4. Tricep Dips (3 sets x 10-12 reps)
5. Lateral Raises (3 sets x 12-15 reps)
6. Tricep Pushdowns (2 sets x 12-15 reps)

Day 2: Pull

1. Deadlifts (4 sets x 5 reps)
2. Pull-Ups (4 sets x max reps)
3. Barbell Rows (3 sets x 8-10 reps)
4. Seated Cable Rows (3 sets x 10-12 reps)
5. Bicep Curls (3 sets x 10-12 reps)
6. Face Pulls (2 sets x 12-15 reps)

Day 3: Legs

1. Squats (4 sets x 6-8 reps)
2. Romanian Deadlifts (3 sets x 8-10 reps)
3. Leg Press (3 sets x 10-12 reps)
4. Leg Extensions (3 sets x 12-15 reps)
5. Hamstring Curls (3 sets x 12-15 reps)
6. Standing Calf Raises (4 sets x 10-15 reps)