Athlevolution's Push/Legs/Pull Split Gym Program
Athlevolution Push/Legs/Pull Split Program
3 Days. Full Focus. Real Growth.
This is the perfect training system for lifters who want maximum results with minimal time wasted. Athlevolution’s 3-day Push/Legs/Pull Split is laser-focused, recovery-optimized, and built to hit every major muscle group weekly — with serious intensity.
Whether you're bulking, cutting, or maintaining — this program keeps you locked in and evolving every single week.
💥 Weekly Breakdown:
Monday – Push (Chest / Shoulders / Triceps / Rear Delts)
A heavy upper-body press day built to grow size and strength.
Compound presses + cable flys + delt isolation = full, round muscle development.
Wednesday – Legs + Abs (Quads / Hamstrings / Glutes / Calves / Core)
Leg day done right.
Free weight squats, full-range isolations, and targeted ab training to build power and shape your midsection.
Friday – Pull (Back / Biceps / Forearms)
Wide and thick — this session attacks your back and arms from every angle.
Pulldowns, rows, curls, and forearm finishers make sure you leave nothing behind.
⚙️ Efficient Structure. Elite Recovery.
Designed for 3-day training weeks with built-in recovery to keep you performing at your best.
No overtraining. No wasted effort. Just results.
Best For:
✔️ Lifters wanting total physique coverage in 3 days
✔️ Athletes needing a balanced routine around busy schedules
✔️ Those ready to train hard, train smart, and see real evolution
Three days. Total domination.
Athlevolution. Train smart. Evolve harder.
You’ll get a 3-day training system that targets every major muscle group with surgical precision — push, legs, and pull — backed by a recovery-first design for natural lifters who train with intensity. This split gives you the structure to build, the space to recover, and the strategy to evolve week after week. Consistency meets power — only with Athlevolution.