Cinder

Push Pull Legs, session 1 of 3

Push A

18 working sets, about 42 minutes. Watch each lift heat the muscles it works.

1. Bench Press4 × 6
2. Dumbbell Seated Shoulder Press3 × 10
3. Incline Dumbbell Press3 × 10
4. Lateral Raise3 × 15
5. Tricep Pushdown3 × 12
6. Cable Fly2 × 15

• Chest 100%
• Triceps 89%
• Front Delts 83%
• Side Delts 67%

Push Pull Legs, session 2 of 3

Pull A

18 working sets, about 40 minutes. Watch each lift heat the muscles it works.

1. Barbell Row4 × 6
2. Lat Pulldown3 × 10
3. Seated Cable Row3 × 10
4. Face Pull3 × 15
5. Bicep Curl3 × 12
6. Hammer Curl2 × 12

• Biceps 100%
• Lats 100%
• Upper Back 100%
• Rear Delts 50%
• Forearms 35%
• Lower Back 20%
• Traps 15%

Push Pull Legs, session 3 of 3

Legs A

17 working sets, about 42 minutes. Watch each lift heat the muscles it works.

1. Squat4 × 6
2. Romanian Deadlift3 × 8
3. Leg Press3 × 12
4. Leg Curl3 × 12
5. Standing Calf Raise4 × 15

• Hamstrings 100%
• Glutes 90%
• Quads 74%
• Calves 42%
• Lower Back 37%
• Abs 21%

Push Pull Legs, the week

Three days

Push A on Monday, Pull A on Wednesday, Legs A on Friday, and every muscle gets one hard session a week. This is the whole week on one body.

• Biceps 100%
• Lats 100%
• Upper Back 100%
• Hamstrings 95%
• Chest 90%
• Glutes 85%
• Triceps 80%
• Front Delts 75%
• Quads 70%
• Side Delts 60%
• Lower Back 55%
• Rear Delts 50%
• Calves 40%
• Forearms 35%
• Abs 20%
• Traps 15%

Sessions from Cinder's Push Pull Legs plan. The colours are the app's own muscle maths: sets times how hard each lift works each muscle, against the session's hardest-worked muscle. The whole plan, explained