Push Pull Legs A/B, 3 Days/Week

About Dark Fury▸

Train like a Saiyan: Push/Pull/Legs with A/B weekly alternation. 3 days/week, Hyperbolic Time Chamber style, double progression until you break your limits.

By Gravity Room

78 total workouts3 per week6-day rotation

How it works

Day structure

Push A

hypertrophybench_machine2x6
hypertrophyincline_press_smith2x6
hypertrophypec_deck1x6
hypertrophylateral_raise1x6
hypertrophytriceps_extension1x6

Pull A

hypertrophylat_pulldown_neutral2x6
hypertrophygironda_row2x6
hypertrophymachine_row1x6
hypertrophyface_pull1x6
hypertrophymachine_preacher_curl1x6

Legs A

hypertrophyincline_leg_press2x6
hypertrophybarbell_rdl2x6
hypertrophybulgarian_split_squat2x6
hypertrophyext_quad2x6
hypertrophygemelo_sent2x6

Push B

hypertrophyincline_machine_press2x6
hypertrophydips2x6
hypertrophycruces1x6
hypertrophyshoulder_press_machine1x6
hypertrophyskullcrusher1x6

Pull B

hypertrophymachine_lat_pulldown2x6
hypertrophydbrow2x6
hypertrophyt_bar_row1x6
hypertrophycable_upright_row1x6
hypertrophyhammer_curl1x6

Legs B

hypertrophyhack_squat2x6
hypertrophyhorizontal_leg_press2x6
hypertrophyhip_thrust2x6
hypertrophycurl_fem2x6
hypertrophyleg_press_gem2x6

Exercises (30)

hypertrophybench_machine

hypertrophyincline_press_smith

hypertrophypec_deck

hypertrophylateral_raise

hypertrophytriceps_extension

hypertrophylat_pulldown_neutral

hypertrophygironda_row

hypertrophymachine_row

hypertrophyface_pull

hypertrophymachine_preacher_curl

hypertrophyincline_leg_press

hypertrophybarbell_rdl

hypertrophybulgarian_split_squat

hypertrophyext_quad

hypertrophygemelo_sent

hypertrophyincline_machine_press

hypertrophydips

hypertrophycruces

hypertrophyshoulder_press_machine

hypertrophyskullcrusher

hypertrophymachine_lat_pulldown

hypertrophydbrow

hypertrophyt_bar_row

hypertrophycable_upright_row

hypertrophyhammer_curl

hypertrophyhack_squat

hypertrophyhorizontal_leg_press

hypertrophyhip_thrust

hypertrophycurl_fem

hypertrophyleg_press_gem

Progression rules

Add reps (6-12); at the top, add weightComplete all sets
Keep the current weightUndefined result
Add 2.5 kg and reset to the first stageComplete the final stage

Day 1/ 78

Push A○

Program weeks (relative)

HYPERTROPHYbench_machine

1xF + 1xRIR 1-2

Set	Kg	Reps	Tgt.
1	20		6
2	20		6

HYPERTROPHYincline_press_smith

1xF + 1xRIR 1-2

Set	Kg	Reps	Tgt.
1	20		6
2	20		6

HYPERTROPHYpec_deck

1xRIR 2-3

Set	Kg	Reps	Tgt.
1	20		6

HYPERTROPHYlateral_raise

1xRIR 2-3

Set	Kg	Reps	Tgt.
1	20		6

HYPERTROPHYtriceps_extension

1xF

Set	Kg	Reps	Tgt.
1	20		6

Frequently asked questions

How many days a week is this Push/Pull/Legs program?

It runs 3 days a week, alternating between A and B sessions each week so you cover Push, Pull, and Legs across the rotation.

How does the A/B alternation work?

You train 3 days a week and swap between the A and B versions of the Push, Pull, and Legs sessions from one week to the next, so the rotation stays varied.

How does progression work on this program?

It uses double progression: you add reps within a target range and then increase the weight once you hit the top of the range.

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