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5-day Push Pull Legs + Upper/Lower gym plan to get stronger

Heavy compounds, low reps. Rest 2–3 minutes on the main lifts. When every set hits the reps, MyoStats suggests the next weight.

Weekly schedule

Monday	Push A	6 exercises
Tuesday	Pull A	6 exercises
Wednesday	Legs A	6 exercises
Friday	Upper B	6 exercises
Saturday	Lower B	6 exercises

Push A

Exercise	Sets × reps
Barbell Bench Press - Medium Grip	5 × 5
Standing Military Press	5 × 5
Incline Dumbbell Press	3 × 8
Side Lateral Raise	3 × 8
Triceps Pushdown	3 × 8
Cable Crossover	3 × 8

Pull A

Exercise	Sets × reps
Bent Over Barbell Row	5 × 5
Pullups	5 × 5
Seated Cable Rows	3 × 8
Face Pull	3 × 8
Barbell Curl	3 × 8
Hammer Curls	3 × 8

Legs A

Exercise	Sets × reps
Barbell Squat	5 × 5
Romanian Deadlift	5 × 5
Leg Press	3 × 8
Lying Leg Curls	3 × 8
Leg Extensions	3 × 8
Standing Calf Raises	3 × 8

Upper B

Exercise	Sets × reps
Standing Military Press	5 × 5
Pullups	5 × 5
Incline Dumbbell Press	3 × 8
Seated Cable Rows	3 × 8
Side Lateral Raise	3 × 8
Hammer Curls	3 × 8

Lower B

Exercise	Sets × reps
Barbell Deadlift	5 × 5
Dumbbell Lunges	3 × 8
Barbell Hip Thrust	3 × 8
Leg Extensions	3 × 8
Standing Calf Raises	3 × 8
Cable Crunch	3 × 10

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 5-day push pull legs + upper/lower split good to get stronger?

Yes, if you can recover from it and stay consistent. Heavy compounds, low reps. Rest 2–3 minutes on the main lifts.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.