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Gym first, with home swaps. 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.
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.
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.
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.
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.
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.