Only got 3 days a week to train?

Run this Push Pull Legs split and keep it simple.

Day 1 – Push
Bench Press – 4x5–8
Incline DB Press – 3x8–12
Shoulder Press – 3x8–10
Lateral Raises – 3x12–15
Tricep Pushdowns – 3x10–15

Day 2 – Pull
Pull-Ups / Lat Pulldown – 4x8–12
Barbell Row – 3x8–10
Seated Cable Row – 3x10–12
Face Pulls – 3x12–15
Bicep Curls – 3x10–12

Day 3 – Legs
Squat – 4x5–8
Romanian Deadlift – 3x8–10
Leg Press – 3x10–12
Leg Curl – 3x10–15
Calf Raises – 4x12–20

Why it works:

• easy to recover from

• builds strength + size

• perfect if you’re busy but still want results

• simple enough to stay consistent with

A lot of people overcomplicate training when they really just need a structure they can stick to.

T

rain hard. Progress the lifts. Eat properly. Repeat.

Save this and use it next time you need a clean 3-day program.

I've been training for years and coaching beginners for the last few. Same 3 mistakes, every single time.

Mistake 1: Program hopping.

You do a workout you saw on Instagram for 2 weeks, don't see abs, and switch to something else. Progress requires consistency on ONE program for at least 8-12 weeks. Pick a basic push/pull/legs split and stick with it.

Mistake 2: Ignoring progressive overload.

If you're lifting the same weight every week, you're not growing. Add 2.5-5lbs per session on compound lifts. Small jumps compound into massive gains over months.

Mistake 3: Overcomplicating nutrition.

You don't need meal prep containers and a macro calculator on day 1. Eat protein at every meal (aim for your bodyweight in grams), eat mostly whole foods, and stop drinking your calories. That alone will get you 80% of the way there.

The gym isn't complicated. People make it complicated because confusion is an excuse not to start.

If you're tired of spinning your wheels, The Grind Lab is where beginners come to actually learn this stuff and get accountable. No fluff, no gatekeeping.