Push/Pull/Legs · 6 days
Six training days: two rounds of push, pull, legs 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.
Six training days: push, pull and legs twice each (A and B with different exercises). That is a lot of training – as a beginner, start with the 3-day plan.
The beginner level uses guided machines with 2–3 sets per exercise. The plan follows your workouts, not the calendar: if you skip a day, it simply continues with the next one.
Every week you train A and B. Only change the exercises after 6–8 weeks.
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 |
Push B
| Exercise | Sets |
|---|---|
| Lever Chest Press (Plate Loaded) | 3 |
| Lever Incline Chest Press v. 2 | 3 |
| Lever Shoulder Press v. 2 | 3 |
| Cable Lateral Raise | 2 |
| Cable Pushdown (with Rope Attachment) | 3 |
Pull B
| Exercise | Sets |
|---|---|
| Assisted Pull-up | 3 |
| Lever Narrow Grip Seated Row | 3 |
| Cable Pulldown | 3 |
| Lever Shrug | 2 |
| Cable Seated Curl | 3 |
Legs B
| Exercise | Sets |
|---|---|
| Smith Squat | 3 |
| Lever Lying Leg Curl | 3 |
| Sled 45° Leg Wide Press | 3 |
| Lever Standing Calf Raise | 3 |
| Cable Kneeling Crunch | 2 |
Advanced
Free weights, more volume.
Six training days: push, pull and legs twice each. A and B train the same muscles with different exercises.
The advanced level uses free weights and cables with 3–4 sets per exercise. It fits if you train safely, recover well and have plenty of time.
Every week you train A and B. Only change the exercises after 6–8 weeks.
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 |
Push B
| Exercise | Sets |
|---|---|
| Barbell Incline Bench Press | 4 |
| Dumbbell Bench Press | 3 |
| Barbell Seated Overhead Press | 3 |
| Dumbbell Lateral Raise | 3 |
| Cable Triceps Pushdown (V-bar) | 3 |
Pull B
| Exercise | Sets |
|---|---|
| Chin-up | 3 |
| Dumbbell Bent Over Row | 3 |
| Cable Pulldown | 3 |
| Dumbbell Shrug | 3 |
| Dumbbell Biceps Curl | 3 |
Legs B
| Exercise | Sets |
|---|---|
| Dumbbell Lunge | 3 |
| Leg Extension | 3 |
| Barbell Glute Bridge | 3 |
| Lever Seated Leg Curl | 3 |
| Barbell Standing Calf Raise | 4 |
| Hanging Leg Raise | 3 |
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