By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
Build Muscle with Push/Pull/Legs and Core: The Complete 5-Day Training System
If you want to build muscle and get in great shape, the push/pull/legs split combined with core work is the perfect way to do it. This method lets you train 5 days a week with a smart structure that builds muscle while keeping your body fresh. As a personal trainer with over 10 years of experience, I have seen this approach work time and time again for people who want real results.
The push/pull/legs system groups muscles that work together. Push days train your chest, shoulders, and triceps. Pull days work your back and biceps. Leg days build your lower body with functional movements. When you add interval cardio to this mix, you get that lean, defined look with a shaped face. The cardio burns fat while the weights build muscle. But training is only part of the equation. Your nutrition makes or breaks your results.
Nutrition: The Foundation of Muscle Growth
To build muscle, you need to eat right. Your body needs three main nutrients: protein, carbohydrates, and fats.
Protein builds and repairs your muscles. When you lift weights, you break down muscle fibers. Protein fixes them and makes them bigger and stronger. You need about 1.6 to 2.2 grams of protein per kilogram of bodyweight each day. If you weigh 70kg, that is 112 to 154 grams of protein daily. Good sources are chicken, fish, eggs, and lean beef.
Carbohydrates give you energy for your workouts. Without enough carbs, you will feel weak and tired in the gym. Eat oats, rice, sweet potatoes, and fruits. Carbs should make up 35-40% of your daily calories.
Fats help your hormones work properly. Hormones like testosterone are key for building muscle. Get your fats from avocados, nuts, olive oil, and fish. Fats should be 25-30% of your daily calories.
A simple split for building muscle and losing fat:
- Protein: 30-35%
- Carbohydrates: 35-40%
- Fats: 25-30%
The 5-Day Training Week
Here is how your week looks:
- Day 1: Push Workout
- Day 2: Pull Workout
- Day 3: Legs & Functional Workout
- Day 4: Interval Cardio (30 mins) + Core
- Day 5: Long-Distance Cardio (45 mins) + Core
- Day 6: Rest
- Day 7: Rest
Warm-Up: Get Your Body Ready
Start every workout with a 10-minute warm-up. Walk on an incline on the treadmill or row for 10 minutes. Then do these mobility stretches:
Stretch | Reps/Duration | Sets |
Cat-Cow | 10 reps | 2 |
World’s Greatest Stretch | 5 reps/side | 2 |
Hamstring Stretch | 30 sec/side | 2 |
Thoracic Spine Rotations | 10 reps/side | 2 |
The 12-Week Program
This program runs for 12 weeks. Each workout has 2 phases. Phase 1 has 5 exercises with 3-4 sets each. Phase 2 has 5 exercises with 1 warm-up set before your working sets. You can build these workouts in the 12Reps app by going to “Build Your Routine” and selecting the exercises. Use the app’s stopwatch to track your rest periods.
Day 1: Push Workout
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 4 | 8-10 | 70-80% | 90s |
Dumbbell Shoulder Press | 4 | 8-10 | 70-80% | 90s |
Incline Dumbbell Press | 3 | 10-12 | 65-75% | 75s |
Machine Chest Fly | 3 | 12-15 | 60-70% | 60s |
Kettlebell Overhead Press | 3 | 10-12 | 65-75% | 60s |
Phase 2 (1 warm-up set for each exercise)
Exercise | Sets | Reps | Weight | Rest Period |
Cable Tricep Pushdown | 3 | 12-15 | 60-70% | 60s |
Dumbbell Lateral Raises | 3 | 12-15 | 60-70% | 60s |
TRX Tricep Extension | 3 | 12-15 | Bodyweight | 45s |
Dumbbell Front Raises | 3 | 10-12 | 60-70% | 60s |
Close Grip Bench Press | 3 | 8-10 | 70-80% | 75s |
Day 2: Pull Workout
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Rows | 4 | 8-10 | 70-80% | 90s |
Lat Pulldown Machine | 4 | 8-10 | 70-80% | 90s |
Seated Cable Row | 3 | 10-12 | 65-75% | 75s |
Pull-Ups (or Assisted) | 3 | 6-10 | Bodyweight | 90s |
T-Bar Rows | 3 | 8-10 | 70-80% | 75s |
Phase 2 (1 warm-up set for each exercise)
Exercise | Sets | Reps | Weight | Rest Period |
Face Pulls | 3 | 15-20 | 60-70% | 60s |
Dumbbell Bicep Curls | 3 | 10-12 | 65-75% | 60s |
Hammer Curls | 3 | 10-12 | 65-75% | 60s |
TRX Rows | 3 | 12-15 | Bodyweight | 60s |
Cable Bicep Curls | 3 | 12-15 | 60-70% | 60s |
Day 3: Legs & Functional Workout
Phase 1
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Squats | 4 | 8-10 | 70-80% | 120s |
Romanian Deadlifts | 4 | 8-10 | 70-80% | 120s |
Bulgarian Split Squats | 3 | 10-12/leg | Mod DBs | 90s |
Leg Press | 3 | 10-12 | 70-80% | 90s |
Box Jumps | 3 | 8-10 | Bodyweight | 90s |
Phase 2 (1 warm-up set for each exercise)
Exercise | Sets | Reps | Weight | Rest Period |
Single-Leg RDL | 3 | 10-12/leg | Light-Mod DBs | 75s |
Sled Push | 3 | 20m | Heavy | 90s |
Sled Pull (with TRX) | 3 | 20m | Heavy | 90s |
Glute Bridges | 3 | 15-20 | Bodyweight/Barbell | 60s |
Kettlebell Swings | 3 | 15-20 | Mod-Heavy KB | 60s |
Day 4: Interval Cardio + Core
Interval Cardio (30 minutes)
Choose one cardio machine:
- Treadmill: 2 mins jog, 1 min sprint (repeat 10 times)
- Watt Bike: 2 mins moderate, 1 min hard (repeat 10 times)
- StairMaster: 2 mins steady, 1 min fast (repeat 10 times)
- Elliptical: 2 mins easy, 1 min hard (repeat 10 times)
Core Finisher
Exercise | Sets | Duration/Reps | Rest Period |
Plank | 3 | 45 seconds | 30s |
Flutter Kicks | 3 | 45 seconds | 30s |
Decline Sit-Ups | 3 | 10 reps | 45s |
Day 5: Long-Distance Cardio + Core
Long-Distance Cardio (45 minutes)
Choose one cardio machine and maintain a steady Zone 3 pace:
- Treadmill: Incline walk or jog
- Watt Bike: Steady cycling
- StairMaster: Consistent climbing
- Elliptical: Moderate pace
Core Finisher
Exercise | Sets | Duration/Reps | Rest Period |
Plank | 3 | 45 seconds | 30s |
Flutter Kicks | 3 | 45 seconds | 30s |
Decline Sit-Ups | 3 | 10 reps | 45s |
Cool-Down
After each strength workout, cool down for 10 minutes on the StairMaster or with an incline walk on the treadmill. This helps your body recover and gets you ready for the next session.
Start Building Muscle Today
This 5-day push/pull/legs program is your complete system for building muscle and getting lean. The combination of strength training, interval cardio, and proper nutrition will transform your body. Stay consistent, work hard, and the results will come.
Build your workouts in the 12Reps app by navigating to “Build Your Routine.” Select all the exercises from this program and use the stopwatch to monitor your rest periods. You can save your workouts and plan ahead with friends. Download the 12Reps app for a free trial and start your strength training journey today. This workout tracker will help you with muscle building every step of the way.
References
[1] Hartford Hospital. (2025). How Much Protein Do I Need to Build Muscle? https://hartfordhospital.org/services/bone-joint-institute/news/news-detail?articleid=65418
[2] Healthline. Body Recomposition: How to Lose Fat and Gain Muscle. https://www.healthline.com/nutrition/body-recomposition
[3] Garage Gym Reviews. (2024). Tips From an RD for Macros for Fat Loss and Muscle Gain. https://www.garagegymreviews.com/macros-for-fat-loss-and-muscle-gain
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