Push/pull split
The complete plan, session by session, exactly as the SETR app delivers it.
A push/pull split alternates two sessions: push, paired with the legs that push (squats, leg press), and pull, paired with the legs that pull (Romanian deadlifts, leg curls). There is no separate leg day; legs are spread across the week. The result is balanced sessions and every muscle trained two or three times a week.
Who is it for? For anyone who dreads leg day, or wants a simple plan to follow over four or six days.
Beginner level — 4 sessions a week
Monday · Push A (+ squat-pattern legs)
Upper-body push + quads
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Chest Press Machine | 3 | 6-10 | 95 s | 3 |
| Lever Squat (Plate Loaded) | 4 | 6-10 | 145 s | 3 |
| Cable Kneeling Shoulder Press | 4 | 6-10 | 100 s | 3 |
| Cable Decline Fly | 4 | 10-15 | 70 s | 2 |
| Lying Reverse Leg Extension | 4 | 10-15 | 80 s | 2 |
| Cable Seated Rear Delt Fly with Chest Support | 4 | 10-15 | 65 s | 2 |
| Cable One-Arm Overhead Triceps Extension | 4 | 10-15 | 70 s | 2 |
| Standing calf raise machine | 4 | 10-15 | 70 s | 2 |
Tuesday · Pull A (+ hinge-pattern legs)
Upper-body pull + posterior chain
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| T-bar row | 3 | 6-10 | 95 s | 3 |
| Lying leg curl | 4 | 6-10 | 125 s | 3 |
| Hip thrust machine | 4 | 6-10 | 105 s | 3 |
| Lever Reverse Hyperextension | 4 | 10-15 | 70 s | 2 |
| Cable Kneeling Pull Through | 4 | 10-15 | 70 s | 2 |
| Cable Lying Curl | 4 | 10-15 | 85 s | 2 |
| Lever Gripless Shrug | 4 | 10-15 | 90 s | 2 |
| Cable Reverse Wrist Curl | 4 | 10-15 | 85 s | 2 |
Thursday · Push B (+ squat-pattern legs)
Upper-body push + quads
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Cable Standing Squeeze Upper Chest Press | 3 | 6-10 | 105 s | 3 |
| Sled 45 Degrees Narrow Stance Leg Press | 4 | 6-10 | 135 s | 3 |
| Cable Twisting Overhead Press | 4 | 6-10 | 145 s | 3 |
| Lever Crossovers | 4 | 10-15 | 75 s | 2 |
| Leg Extension Glute Bridge | 4 | 10-15 | 80 s | 2 |
| Cable Half Kneeling Face Pull | 4 | 10-15 | 80 s | 2 |
| Cable Tricep Kickback | 4 | 10-15 | 70 s | 2 |
| Seated calf raise | 4 | 10-15 | 90 s | 2 |
Friday · Pull B (+ hinge-pattern legs)
Upper-body pull + posterior chain
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| V-Bar Lat Pulldown | 3 | 6-10 | 135 s | 3 |
| Seated leg curl | 4 | 6-10 | 135 s | 3 |
| Hip thrust machine | 4 | 6-10 | 135 s | 3 |
| Lever Reverse Hyperextension | 4 | 10-15 | 75 s | 2 |
| Cable Donkey Kickback | 4 | 10-15 | 60 s | 2 |
| Cable Seated Overhead Curl | 4 | 10-15 | 80 s | 2 |
| Cable Seated Reverse Shrug | 4 | 10-15 | 80 s | 2 |
| Cable Wrist Curl | 4 | 10-15 | 70 s | 2 |
Advanced level — 6 sessions a week
Monday · Push A (+ squat-pattern legs)
Upper-body push + quads
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Exercise Ball Pike Push Up | 3 | 6-10 | 130 s | 2 |
| Trap Bar Squat | 4 | 6-10 | 115 s | 2 |
| Kettlebell One Arm Military Press to the Side | 4 | 6-10 | 145 s | 1 |
| Landmine Single Arm Low Fly | 4 | 10-15 | 65 s | 2 |
| Cable Seated Single Leg Extension | 4 | 10-15 | 90 s | 1 |
| Kettlebell Alternating Press | 4 | 10-15 | 70 s | 1 |
| Cable One-Arm Overhead Triceps Extension | 4 | 10-15 | 65 s | 1 |
| Kettlebell Standing Calf Raise | 4 | 10-15 | 75 s | 1 |
Tuesday · Pull A (+ hinge-pattern legs)
Upper-body pull + posterior chain
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 6-10 | 100 s | 2 |
| Lever Seated One Leg Curl | 4 | 6-10 | 110 s | 1 |
| Barbell Single Leg Hip Thrust | 4 | 6-10 | 100 s | 1 |
| Lever Reverse Hyperextension | 4 | 10-15 | 85 s | 1 |
| Exercise Ball One Legged Diagonal Kick Hamstring Curl | 4 | 10-15 | 70 s | 2 |
| Trap Bar Farmers Carry | 4 | 10-15 | 80 s | 2 |
| Dumbbell Sumo Pull Through | 4 | 10-15 | 90 s | 1 |
| Dumbbell Incline Alternate Hammer Curl | 4 | 10-15 | 65 s | 1 |
| Kettlebell Decline Shrug | 4 | 10-15 | 80 s | 1 |
Wednesday · Push B (+ squat-pattern legs)
Upper-body push + quads
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Kettlebell Neutral Grip Bench Press | 3 | 6-10 | 120 s | 1 |
| Kettlebell Single Arm Overhead Lunge | 4 | 6-10 | 145 s | 1 |
| Kettlebell Standing Bottoms Up One Arm Shoulder Press | 4 | 6-10 | 110 s | 1 |
| Landmine Single Arm Low Fly | 4 | 10-15 | 90 s | 2 |
| Lever One Leg Extension | 4 | 10-15 | 75 s | 1 |
| Kettlebell Half Kneeling One Arm Bottoms Up Press | 4 | 10-15 | 70 s | 1 |
| Cable One Arm Tricep Pushdown | 4 | 10-15 | 70 s | 1 |
| Smith One Leg Floor Calf Raise | 4 | 10-15 | 70 s | 1 |
Thursday · Pull B (+ hinge-pattern legs)
Upper-body pull + posterior chain
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Kettlebell Alternating Renegade Row | 3 | 6-10 | 105 s | 1 |
| Landmine Romanian Deadlift | 4 | 6-10 | 110 s | 2 |
| Barbell Staggered Stance Hip Thrust | 4 | 6-10 | 140 s | 1 |
| Dumbbell Hyperextension | 4 | 10-15 | 75 s | 1 |
| Exercise Ball One Legged Diagonal Kick Hamstring Curl | 4 | 10-15 | 85 s | 2 |
| Cable Donkey Kickback | 4 | 10-15 | 75 s | 1 |
| Dumbbell One Arm Hammer Preacher Curl | 4 | 10-15 | 80 s | 1 |
| Kettlebell Decline Shrug | 4 | 10-15 | 90 s | 1 |
| Dumbbell One Arm Reverse Wrist Curl | 4 | 10-15 | 90 s | 1 |
Friday · Push C (+ squat-pattern legs)
Upper-body push + quads
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Dumbbell One Arm Wide Grip Bench Press | 3 | 6-10 | 145 s | 1 |
| Trap Bar Squat | 4 | 6-10 | 105 s | 2 |
| Trap Bar Overhead Press | 4 | 6-10 | 105 s | 2 |
| Kettlebell Fly | 4 | 10-15 | 60 s | 1 |
| Lever Alternate Leg Extension | 4 | 10-15 | 60 s | 1 |
| Kettlebell Incline Y Raise | 4 | 10-15 | 80 s | 1 |
| Cable Standing One Arm Tricep Pushdown | 4 | 10-15 | 65 s | 1 |
| Kettlebell Standing Calf Raise | 4 | 10-15 | 80 s | 1 |
Saturday · Pull C (+ hinge-pattern legs)
Upper-body pull + posterior chain
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Trap Bar Deadlift | 3 | 6-10 | 120 s | 2 |
| Lever Single Leg Curl | 4 | 6-10 | 125 s | 1 |
| Dumbbell Single Leg Glute Bridge | 4 | 6-10 | 115 s | 1 |
| Dumbbell Hyperextension | 4 | 10-15 | 90 s | 1 |
| Exercise Ball One Legged Diagonal Kick Hamstring Curl | 4 | 10-15 | 85 s | 2 |
| Cable pull-through | 4 | 10-15 | 75 s | 1 |
| Cable Supported Single Leg Hamstrings Concentration Curl | 4 | 10-15 | 90 s | 1 |
| Kettlebell Decline Shrug | 4 | 10-15 | 65 s | 1 |
| Dumbbell Over Bench One Arm Neutral Wrist Curl | 4 | 10-15 | 90 s | 1 |
RIR = reps in reserve: stop the set with that many reps left in the tank. Rest is given in seconds.
How to progress on this plan
- Keep the same exercises for the whole block (8 to 12 weeks) and try to beat the previous session: one more rep or a little more weight.
- Once you hit the top of the rep range on every set while respecting the RIR, add weight and start again from the bottom of the range.
- Every 4 to 6 weeks, or as soon as fatigue builds up, take a lighter week: half the sets, same weights.
In the app, this split is also available for these goals: Strength, Hypertrophy, Fat Loss, Powerbuilding, General Fitness.