training.fit Sample Plan: Five-Day Push/Pull/Legs + Upper/Lower

This article is verified by 1 study/publication.

Plan overview

Muscle focus

See how the planned working sets are spread across muscle groups.

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This training.fit sample combines push, pull and leg sessions with an upper-body and a lower-body session later in the week. It spreads the work across five visits rather than concentrating it into a few longer workouts. The exercise list and set targets are our own example.

Who this plan suits

Use this sample if you already know the exercises and have access to the listed equipment. Start with manageable loads. Adjust the workload to your experience and recovery rather than treating the table as a requirement for everyone.

Schedule and workout structure

Monday: push. Tuesday: pull. Wednesday: legs. Friday: upper body. Saturday: lower body. Rest on Thursday and Sunday.

Push

Exercise	Sets	Repetitions
Bench Press	3	6–10
Dumbbell Shoulder Press	2	8–12
Incline Dumbbell Press	2	8–12
Lateral Raise	2	12–15
Cable Tricep Pushdowns	2	10–15

Pull

Exercise	Sets	Repetitions
Cable Lat Pulldown	3	8–12
Cable Row	3	8–12
Reverse Flys	2	12–15
Biceps Curls	2	10–15
Hammer Curls	2	10–15

Legs

Exercise	Sets	Repetitions
Barbell Squats	3	6–10
Romanian Deadlift	3	8–10
Lying Leg Curl	2	10–15
Standing Calf Raise	3	10–15
Reverse Crunches	2	10–15

Upper body

Exercise	Sets	Repetitions
Dumbbell Bench Press	3	8–12
Single Arm Dumbbell Row	3	8–12 per side
Cable Lat Pulldown	2	10–12
Lateral Raise	2	12–15
Cable Tricep Pushdowns	2	10–15

Lower body

Exercise	Sets	Repetitions
Seated Leg Press	3	10–12
Dumbbell Romanian Deadlift	3	8–12
Leg Extensions	2	10–15
Seated Machine Calf Raises	3	12–15
Dead Bug	2	8–12 per side

How progression works

Start at the lower end of each repetition range. When you reach the upper target in every set with control and about two repetitions left, add the smallest practical load and return to the lower end. If you miss the minimum repeatedly, reduce the load or remove a set and reassess recovery. Keep a training log so those decisions follow your actual performance.

What the science says

A meta-analysis found similar strength and muscle growth with split and full-body routines when training volume was matched. The schedule is therefore a way to organize your training; it does not establish these exact workouts as optimal. ^[1]

Programme source and version

This is an independently written training.fit sample. Its exercise selection, set targets and progression are editorial examples, not a reproduction of a named coach’s programme or a workout tested as a complete package in the cited research.