Frame Builder

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Push · Pull · Legs — gym + home

The plan

A width-first programme, with arms as a bonus. Each day shows the muscles it hits and what every lift targets; the volume check at the end keeps you on the weekly sets that drive growth.

1–3 reps from failure Add a rep or load weekly 3–4× / week

Day 1

Push

Chest · side delts · triceps

Incline first while you're fresh, then flat. Lateral raises and the lat pulldown are your width work here — the raises stay light and controlled.

Highlighted = worked this session

Incline barbell pressHome · incline dumbbell pressUpper chest · front delts, triceps

4 × 6–102–3 min
Flat bench pressHome · flat dumbbell / floor pressMid & lower chest · front delts, triceps

3 × 8–122–3 min
Seated overhead pressHome · seated dumbbell pressFront delts · side delts, triceps

3 × 6–102–3 min
Dumbbell lateral raisewidthLean away on a bench for more rangeSide delts — the main shoulder-width driver

5 × 12–2060–90s
Cable lat pulldownwidthHome · dumbbell pulloverLats (vertical width) · biceps

3 × 10–1590s
Overhead triceps extensionRope or dumbbell · long head = arm sizeTriceps (long head) — arm goal

3 × 8–1260–90s
Rope triceps pushdownHome · dumbbell kickbackTriceps (lateral head) — arm goal

3 × 10–1560–90s

Day 2

Pull

Lats · back · rear delts · biceps

Your most important day for width. Pulldowns and rows build the lats; this is where heavier loading pays off most.

Highlighted = worked this session

Wide-grip lat pulldownwidthHome · dumbbell pullover / assisted pull-upLats (vertical) · biceps, upper back

4 × 8–122 min
Barbell or seated cable rowwidthHome · single-arm dumbbell rowLats & mid-back · biceps, rear delts

4 × 8–122 min
Chest-supported rowHome · incline-bench dumbbell rowMid-back, lats · rear delts

3 × 10–1290s
Dumbbell lateral raisewidthLean away on a bench for more rangeSide delts — second weekly dose

5 × 15–2060–90s
Face pullOr bent-over dumbbell rear-delt flyRear delts · upper back

3 × 15–2060s
Incline dumbbell curlStretched position builds the peakBiceps (long head) — arm goal

3 × 8–1260–90s
Hammer curlBrachialis & forearm — arm thicknessBrachialis · biceps, forearm — arm goal

3 × 10–1560–90s

Day 3

Legs

Quads · hamstrings · glutes · calves

Biggest muscles, biggest calorie burn — this day does heavy lifting for fat loss. Machines let you load far harder and safer than goblet squats. Finish with lateral raises — your third side-delt dose of the week.

Highlighted = worked this session

Leg press or hack squatHome · goblet squatQuads · glutes

4 × 8–122–3 min
Romanian deadliftHome · dumbbell RDLHamstrings & glutes · lower back

3 × 8–122–3 min
Seated leg curlHome · slider / Nordic curlHamstrings

3 × 10–1590s
Leg extension or walking lungeHome · dumbbell split squatQuads

3 × 12–1590s
Standing calf raiseHome · dumbbell calf raiseCalves (gastrocnemius)

4 × 12–2060s
Dumbbell lateral raisewidthThird weekly dose — no clash with legsSide delts — frequency top-up

4 × 12–2060–90s

Weekly volume check

Direct working sets per muscle across one Push + Pull + Legs week, against the range that drives growth. The tick marks the minimum to aim for.

Side deltspriority14 / 12–16On target

Latspriority14 / 12–16On target

Chest7 / 8–12Top up

Rear delts6 / 6–10On target

Quads7 / 8–12Top up

Hamstrings6 / 6–10On target

Calves4 / 8–12Low

Tricepsarm goal6 / 10–14Building

Bicepsarm goal6 / 10–14Building

Triceps and biceps now show as direct arm-goal work — ~6 sets each on a 3-day week, which maintains and slowly builds. A 4th day (second push) takes each toward ~12 and into the big-arm range. Front delts stay covered by your pressing. Bars scale to 16 sets.

Side delts — now dosed to target

Three weekly doses now put side delts at ~14 sets, inside the 12–16 growth range: 5 on push, 5 on pull, 4 on legs day — they recover fast, so the extra dose doesn't interfere.
Make each set count: full range, slow negatives, and lean away from the working arm for tension at the bottom.
Keep them light and high-rep — chase the burn, not the weight — and still nudge reps or load up over time.
Minor top-ups if you have time: a few more sets for calves, and 2–3 each for chest and quads.

How to run it

Rotate Push → Pull → Legs → repeat. Three days a week hits everything; a fourth lets your priority muscles land twice — which is exactly what the volume check above is asking for.
Push every set to 1–3 reps from failure, and try to add a rep or a little load each week. That progression is the engine, deficit or not.
You're in a deficit, so train to hold and slowly build, not to exhaust. Protect protein and sleep.

Marked moves = width priority (side delts & lats)