Push/Pull/Legs · 3 days
Three training days: push, pull, legs. One round per week.
Reps: 8–12 per set (goal muscle building, like the template in the app).
Rest: 2 minutes for compound lifts and 1.5 minutes for isolation lifts (the app’s default for muscle building, adjustable there). Add reps first, then weight, as the AI coach in the app suggests.
Beginner
Guided machines, fewer exercises and sets.
Three training days per week: push (chest, shoulders, triceps), pull (back, biceps) and legs. You rest in between.
The beginner level mostly uses guided machines: they set the movement path, so you do not have to balance anything and can focus on clean technique. Each day has 5 exercises with 2–3 sets.
Start each time with a light weight. The app will tell you later when to go heavier.
Push A
| Exercise | Sets |
|---|---|
| Lever Chest Press (Weight Stack) | 3 |
| Lever Shoulder Press | 3 |
| Lever Incline Chest Press | 3 |
| Lever Lateral Raise | 2 |
| Lever Triceps Extension | 3 |
Pull A
| Exercise | Sets |
|---|---|
| Lever Front Pulldown | 3 |
| Lever Seated Row | 3 |
| Lever High Row | 2 |
| Reverse Fly Seated | 2 |
| Lever Bicep Curl | 3 |
Legs A
| Exercise | Sets |
|---|---|
| Sled 45° Leg Press | 3 |
| Leg Extension | 3 |
| Lever Seated Leg Curl | 3 |
| Lever Hip Extension v. 2 | 2 |
| Lever Seated Calf Raise | 3 |
Advanced
Free weights, more volume.
Three training days per week: push (chest, shoulders, triceps), pull (back, biceps) and legs.
The advanced level uses free weights (barbell, dumbbells) and cables, 5 exercises per day with 3–4 sets. You should be confident with squats, bench press and rows.
Free weights give the stronger stimulus but need more technique and body tension.
Push A
| Exercise | Sets |
|---|---|
| Bench Press Barbell | 4 |
| Dumbbell Incline Bench Press | 3 |
| Dumbbell Seated Shoulder Press | 3 |
| Cable Lateral Raise | 3 |
| Cable Pushdown (with Rope Attachment) | 3 |
Pull A
| Exercise | Sets |
|---|---|
| Lat Pulldown Wide Grip | 3 |
| Barbell Bent Over Row | 3 |
| Cable Seated Row | 3 |
| Cable Rear Delt Row (with Rope) | 3 |
| Barbell Curl | 3 |
Legs A
| Exercise | Sets |
|---|---|
| Barbell High Bar Squat | 4 |
| Barbell Romanian Deadlift | 3 |
| Sled 45° Leg Press | 3 |
| Lever Lying Leg Curl | 3 |
| Lever Seated Calf Raise | 4 |
How to start the plan in fbe
Home → Training plans → pick a template → pick a level. Your home screen then shows what is on today.
Download on the App Store