FONTETHE LOGBOOK THAT COACHESPROGRAMSPROGRAM · FONTE LIBRARY
The classic Push Pull Legs split repeated twice per week, training every muscle twice. The world's most popular program, designed for a fully equipped gym.
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Bench Press | 4 | 5–8 reps | 3 min |
| 2 | Seated Dumbbell Shoulder Press | 3 | 8–12 reps | 2 min |
| 3 | Incline Dumbbell Press | 3 | 8–12 reps | 2 min |
| 4 | Dumbbell Lateral Raise | 4 | 12–20 reps | 1 min |
| 5 | Bar Triceps Pushdown | 3 | 10–15 reps | 1 min |
| 6 | Overhead Cable Extension | 3 | 10–15 reps | 1 min |
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Bent-Over Barbell Row | 4 | 6–10 reps | 2 min 30 s |
| 2 | Pull-UpAssisted or weighted depending on your level | 3 | 6–10 reps | 2 min |
| 3 | Seated Cable Row | 3 | 10–12 reps | 1 min 30 s |
| 4 | Face Pull | 4 | 15–20 reps | 1 min |
| 5 | Barbell Curl | 3 | 8–12 reps | 1 min |
| 6 | Hammer Curl | 3 | 10–15 reps | 1 min |
| No. | Exercise | Sets | Reps or duration | Rest |
|---|---|---|---|---|
| 1 | Barbell Back Squat | 4 | 5–8 reps | 3 min |
| 2 | Romanian Deadlift | 3 | 8–12 reps | 2 min 30 s |
| 3 | Leg Press | 3 | 10–12 reps | 2 min |
| 4 | Lying Leg Curl | 3 | 10–15 reps | 1 min 30 s |
| 5 | Standing Calf Raise | 4 | 10–15 reps | 1 min |
| 6 | Cable Crunch | 3 | 10–15 reps | 1 min |
It is one of the three free programs in the library: you can follow it without an account and without Premium.
In Fonte: Programs › Library, then pin it to make it your active program. Every workout arrives prefilled; you can replace an exercise or change an instruction before you start.