Push Day:
Main movements:
1. Bench press 1x3-6, 3x6-12
2. Overhead press 1x3-6, 3x6-12
*Secondary movements(choose 1):
-Incline bench press 3x6-12
-Close grip bench press 3x6-12
-Dips 3x8-12
-Close grip incline bench 3x8-12
**Auxiliary movements:
(chest)DB flies: 3x10-12
(triceps) overhead ez bar extension 3x8-12
(side delt)Lateral raise 3x10-15
Pull Day:
Main movements:
1.Deadlift 1x3-6, 3x6-10
*Secondary movements(choose 2):
-Barbell row 3x6-12
-Chinup/pull up/pull down variation 3x8-12
-T-bar row 3x8-12
-One arm Row 3x8-12
-Chest suppoerted row 3x8-12
**Auxiliary movements:
Bicep curls 3x8-12
Preacher curl 3x8-12
Hammer curl 3x-12
Legs/abs Day:
Main movements:
BB Squat 1x3-6, 3x6-12
*Secondary movements(choose 2)
-Bulgarian Split squat 3x8-12
-Lunges 3x8-12
-Romanian/stiff legged deadlift 3x-8-12
-Leg press 3x8-12
-Hack squat 3x8-12
-Hip thrust 3x8-12
-Leg curl/glute ham raise/nordic ham. curls 3x8-12
-Leg extension 3x8-12
**Auxiliary movements:
Crunches 3x10-20
Leg raises 3x10-20
Progression: Main movements should have 1 top set which is heavier in weight by 10-15% (the 1x3-6 sets). Once you can hit the 6 reps with this weight you increase by 2.5kg, also increase your work sets (3x6-12) by 2.5kg. If you feel like the set was too light increase the weight by 5kg instead of 2.5 (specially for deadlift and squat)
After increasing the weight on both the top set and the working sets you should be on the lower side of the prescribed reps. (that's how you know you chose a good weight) and try to add a few reps each workout. Since progressive overload is key to stimulate muscles, and it can be achieved by either increasing the weight or adding the weight.
If the new weight feels too hard or you can't do the prescribed reps you should deload by 10-15% and focus on form and technique and work your way back up from there.
Also after every 6-8 weeks or so, you should add a deload week where you drop the weights by by atleast 20% and focus on your technique instead.
Notes: -you're bent over row weight should be in the same ballpark as your bench press weight for shoulder health.
-On pull day try to choose a vertical and a horizontal pull variation, not two movements of the same plane. Same applies to legday, try to choose a more quad dominant secondary movement and a more hamstring/glute dominant one. -On push day it is enough to have only 1 secondary movement, since all of the movements target the same muscles but with a different degree of involvement from each muscle group
-You're work sets should be around 1-2 reps away from true failure to maximize hypertrophy.
-Always brace your core (learn Valsalva maneuver) when doing any of the "big lifts" (squat, bench press, bb row, ohp, deadlift) to keep your core tight for stability during the lift, and to transfer more force.
-Always arch your lower back on the bench press and press your shoulder blade down to the bench and use your lats and back muscles for shoulder safety.
-Any day can be done once or twice a week but do not place pull and leg day consecutively, since leg day uses the spinal erectors as support and lifting with fatigue in the erectors can result in sub-optimal lifting form and injury to the spine. (doing pull day after leg day, is okayish, kinda, but still not recommended since deadlifting and squatting use pretty much the same muscles overall) Example of a good workout schedule: Monday-Legs. Tuesday-push, Wednesday-pull, Thursday-rest, Friday-legs, Saturday-push, Sunday-legs.
But I would recommend doing the 3 day cycle and taking 2 days of rest for optimal recover so it would be Legs, Push, Pull, Rest, Rest repeat...
Though you can run as a one day on, one day off, one day on cycle or however you want as long as pull and legs are not consecutive to each other, and you get at least 12 workout done in a month.