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Option number 3 is push/ pull/ legs. This split is great as it offers a lot of flexibility, but we're getting into lower frequency unless you lift weights nearly every day. Some folks do enjoy and get very good results with this split, and is commonly used in various forms with powerlifters. Each of the "big 3" (bench, squat, and deadlift) get their own day, grouping upper body pulling (row and pulldown variations) along with the deadlift. This will usually allow for a fair amount of auxiliary and isolation work in addition to your big lifts, resulting in greater intraworkout volume per muscle group. There are two basic approaches with this split; the first is to simply rotate through the 3 workouts, the second is to do the day or days that need more work more often. It's not uncommon for inexperienced lifters to be weak in their pulling compared to their pushing, or (ahem...guys 😉) to skip legs in favor of trying to build an bigger upper body. You can also choose which workout to put where within your week based on when you're most rested and well-fed. A couple example weeks might look like the following: Monday pull, Wednesday push, Friday legs Monday legs, Wednesday push, Friday pull (To bring up pull) Monday pull, Tuesday push, Thursday pull, Friday legs Sample workouts: Pull- Barbell deadlift 5x5 Cable row 4x8 Plate good morning 4x8 Pulldown 4x6 Hamstribg curl 3x12 Bicep curl 3x12 Push- Barbell bench press 5x5 Dumbbell incline press 4x8 Dumbbell overhead press 3x8 Tricep dip 4x6 Lateral raise 3x12 Cable tricep pressdown 3x12 Legs- Barbell back squat 5x5 Goblet squat 4x8 Walking lunge 3x24 total steps Hip thrust 3x12 Quad extension 3x12 Band monster walk 3x20 each side
