A free advanced muscle-building split with higher volume, exact sets and reps, and a 12-week progression.
Push / Pull / Legs + Upper / Lower · 5 days/week · advanced · 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
4 × 10–15
Cable Pushdown
Triceps
4 × 10–15
02Pull
Barbell Row
Back
4 × 6–10
Lat Pulldown
Lats
4 × 6–10
Reverse Pec Deck
Rear delts
4 × 10–15
Barbell Curl
Biceps
4 × 10–15
Cable Crunch
Core
4 × 10–15
03Legs
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
4 × 10–15
Standing Calf Raise
Calves
4 × 10–15
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
4 × 10–15
Barbell Curl
Biceps
4 × 10–15
Cable Pushdown
Triceps
4 × 10–15
05Lower
Back Squat
Quads
4 × 6–10
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Leg Press
Quads
4 × 6–10
Lying Leg Curl
Hamstrings
4 × 10–15
Standing Calf Raise
Calves
4 × 10–15
Cable Crunch
Core
4 × 10–15
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.
Finish on a deload: week 12 is your planned easier week — same moves, lighter loads — so you end the program recovered.
Twelve weeks, one program. 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. Every exercise opens with your last top set and today's target — "Last time: 77.5 × 10. Take 80." — and every hard set you log fills blocks on your weekly board. You walk in, see the number, lift it.
This plan works — if you never miss a day. GainBlocks takes the other route: every muscle gets a weekly set target, one hard set fills one block, and you train on whatever days you can. Fill the board before Monday and the volume adds up either way.