A free 5-day-a-week workout split for building muscle, with sets, reps, and a clear 12-week progression.
Push / Pull / Legs + Upper / Lower · 5 days/week · intermediate · Full gym
01Push
Barbell Bench Press
Chest
4 × 6–10
Incline Barbell Press
Upper chest
4 × 6–10
Standing Overhead Press
Shoulders
4 × 6–10
Cable Lateral Raise
Side delts
3 × 10–12
Cable Pushdown
Triceps
3 × 10–12
02Pull
Barbell Row
Back
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Reverse Pec Deck
Rear delts
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
Cable Crunch
Core
3 × 10–12
03Legs
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
04Upper
Barbell Bench Press
Chest
4 × 6–10
Barbell Row
Back
4 × 6–10
Incline Barbell Press
Upper chest
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Cable Lateral Raise
Side delts
3 × 10–12
Barbell Curl
Biceps
3 × 10–12
05Lower
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
3 × 10–12
Standing Calf Raise
Calves
3 × 10–12
Cable Crunch
Core
3 × 10–12
How the 12 weeks work.
Each week, beat last week — one more rep, or a little more weight.
When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
Take a deload when fatigue builds — same moves, lighter loads, before your numbers stall. In this written plan, pencil one in around week 6 and wind down week 12; the app times it off your logged sets instead.
Twelve weeks is one Block. At the end, you'll have the numbers to prove it.
Or skip the math
These rules are exactly what the GainBlocks app runs for you. Auto-Progression reads every set you log — weight, reps, how it felt — and picks your next one automatically. You walk in, see the number, lift it.