By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
As a personal trainer with over a decade of experience in strength training and recovery, I’ve seen countless fitness trends come and go. But one method has consistently delivered incredible results for my clients: the push/pull/legs-and-core training split, combined with Zone 3 cardio. This program is a surefire way to shed body fat and build lean muscle, and I’m going to share with you a 16-week plan that will get you in the best shape of your life.
The Power of the Push/Pull/Legs and Core Split
The push/pull/legs and core split is a simple yet highly effective way to organise your training. It involves dedicating specific days to pushing movements (like bench press and shoulder press), pulling movements (like rows and pull-ups), leg exercises, and core work. This approach allows you to train your entire body over the course of the week while giving each muscle group ample time to recover and grow. When you combine this with Zone 3 cardio, you create a powerful fat-burning and muscle-building machine.
My Client Ciro’s Transformation
Let me tell you about my client, Ciro. Like many people, Ciro gained some weight during the COVID-19 lockdown. He was already familiar with the gym but lacked consistency. He came to me with a clear goal: to get back in shape and build a sustainable training habit. We implemented the very program I’m about to share with you, and the results were astounding. Ciro lost 10kg of body fat and built significant strength, all while developing a consistent gym routine that he enjoys. Ciro was training 3 times per week before, but this program requires 4 training days per week with proper rest days in between.
The 16-Week Program
This 16-week program is designed to progressively challenge you, ensuring you continuously make progress. It’s divided into four 4-week phases. Each workout begins with a 10-minute warm-up, such as an incline walk on a treadmill or 10 minutes of rowing, followed by mobility stretches. Each workout ends with a 10-minute cool-down, like a session on the StairMaster or an incline walk.
Warm-up and Mobility
Before each workout, perform the following mobility routine:
Exercise | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
World’s Greatest Stretch | 2 | 5 per side |
Hamstring Stretch | 2 | 30 sec per side |
The Workouts
Here is the breakdown of the 4-day split:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quads, Hamstrings, Glutes, Calves) & Functional
- Day 4: Core & Cardio
Now, let’s get into the details of each phase.
Phase 1: Weeks 1-4 (Foundation Building)
Day 1: Push (Chest, Shoulders, Triceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 4 | 12 | Moderate | 90 seconds |
Incline Dumbbell Press | 4 | 12 | Moderate | 90 seconds |
Dumbbell Shoulder Press | 4 | 12 | Moderate | 90 seconds |
Lateral Raises | 4 | 12 | Light | 60 seconds |
Tricep Rope Pushdown | 4 | 12 | Moderate | 60 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 2: Pull (Back, Biceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Lat Pulldown | 4 | 12 | Moderate | 90 seconds |
Seated Cable Row | 4 | 12 | Moderate | 90 seconds |
Single Arm Dumbbell Row | 4 | 12 | Moderate | 60 seconds |
Face Pulls | 4 | 15 | Light | 60 seconds |
Barbell Bicep Curl | 4 | 12 | Moderate | 60 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 3: Legs & Functional
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Trap Bar Deadlift | 4 | 10 | Moderate | 120 seconds |
Goblet Squat | 4 | 12 | Moderate | 90 seconds |
Hip Thrust Machine | 4 | 12 | Moderate | 90 seconds |
Box Jumps | 4 | 10 | 90 seconds | |
Sledge Push | 4 | 20m | Moderate | 90 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 4: Core & Zone 3 Cardio
Warm-up: 10 minutes incline walk on treadmill or rowing
Zone 3 Cardio:
Exercise | Duration | Intensity | Notes |
Treadmill Run | 30-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Watt Bike | 30-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR StairMaster | 30-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Elliptical | 30-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
Core Workout:
Exercise | Sets | Reps/Duration | Rest Period |
Russian Twists | 4 | 20 reps | 45 seconds |
Bicycle Crunches | 4 | 20 reps | 45 seconds |
Leg Raises | 4 | 45 seconds | |
Mountain Climbers | 4 | 30 seconds | 45 seconds |
Side Plank (each side) | 4 | 30 seconds | 45 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Phase 2: Weeks 5-8 (Strength Building)
Day 1: Push (Chest, Shoulders, Triceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 4 | 10 | Heavy | 120 seconds |
Incline Dumbbell Press | 4 | 10 | Heavy | 90 seconds |
Seated Dumbbell Press | 4 | 10 | Heavy | 90 seconds |
Cable Lateral Raises | 4 | 12 | Light | 60 seconds |
Close-Grip Bench Press | 4 | 10 | Heavy | 90 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 2: Pull (Back, Biceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Pull-ups (Assisted if needed) | 4 | 8-10 | Bodyweight | 120 seconds |
Barbell Row | 4 | 10 | Heavy | 120 seconds |
Lat Pulldown (Wide Grip) | 4 | 12 | Moderate | 60 seconds |
Reverse Fly Machine | 4 | 15 | Light | 60 seconds |
EZ Bar Curl | 4 | 10 | Heavy | 60 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 3: Legs & Functional
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Trap Bar Deadlift | 4 | 8 | Heavy | 150 seconds |
Back Squat | 4 | 10 | Heavy | 120 seconds |
Hip Thrust (Barbell) | 4 | 12 | Heavy | 90 seconds |
Box Jumps | 4 | 12 | Bodyweight | 90 seconds |
Sledge Push | 4 | 30m | Heavy | 120 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 4: Core & Zone 3 Cardio
Warm-up: 10 minutes incline walk on treadmill or rowing
Zone 3 Cardio:
Exercise | Duration | Intensity | Notes |
Treadmill Run | 35-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Watt Bike | 35-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR StairMaster | 35-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Elliptical | 35-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
Core Workout:
Exercise | Sets | Reps/Duration | Rest Period |
Weighted Russian Twists | 4 | 25 reps | 45 seconds |
Hanging Knee Raises | 4 | 12 reps | 45 seconds |
Ab Wheel Rollout | 4 | 10 reps | 45 seconds |
Plank to Push-up | 4 | 12 reps | 45 seconds |
Side Plank with Hip Dip | 4 | 10 per side | 45 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Phase 3: Weeks 9-12 (Hypertrophy Focus)
Day 1: Push (Chest, Shoulders, Triceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 5 | 10 | Heavy | 120 seconds |
Incline Barbell Press | 5 | 10 | Heavy | 120 seconds |
Machine Shoulder Press | 5 | 10 | Heavy | 90 seconds |
Cable Lateral Raises | 4 | 15 | Light | 60 seconds |
Tricep Dips (Weighted) | 5 | 10 | Heavy | 90 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 2: Pull (Back, Biceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Weighted Pull-ups | 5 | 8 | Heavy | 120 seconds |
Pendlay Row | 5 | 10 | Heavy | 120 seconds |
Cable Row (Wide Grip) | 4 | 12 | Moderate | 90 seconds |
Straight Arm Pulldown | 4 | 15 | Light | 60 seconds |
Preacher Curl | 5 | 10 | Heavy | 60 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 3: Legs & Functional
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Trap Bar Deadlift | 5 | 6 | Very Heavy | 180 seconds |
Front Squat | 5 | 10 | Heavy | 120 seconds |
Barbell Hip Thrust | 5 | 10 | Heavy | 120 seconds |
Box Jumps | 4 | 15 | Bodyweight | 90 seconds |
Sledge Push | 4 | 40m | Heavy | 120 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 4: Core & Zone 3 Cardio
Warm-up: 10 minutes incline walk on treadmill or rowing
Zone 3 Cardio:
Exercise | Duration | Intensity | Notes |
Treadmill Run | 40-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Watt Bike | 40-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR StairMaster | 40-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Elliptical | 40-45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
Core Workout:
Exercise | Sets | Reps/Duration | Rest Period |
Weighted Decline Sit-ups | 4 | 15 reps | 45 seconds |
Hanging Leg Raises | 4 | 12 reps | 45 seconds |
Cable Woodchop | 4 | 12 per side | 45 seconds |
Dead Bug | 4 | 15 reps | 45 seconds |
Plank with Shoulder Tap | 4 | 20 taps | 45 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Phase 4: Weeks 13-16 (Peak Performance)
Day 1: Push (Chest, Shoulders, Triceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 5 | 8 | Very Heavy | 150 seconds |
Incline Dumbbell Press | 5 | 8 | Very Heavy | 120 seconds |
Barbell Overhead Press | 5 | 8 | Very Heavy | 120 seconds |
Dumbbell Lateral Raises | 5 | 15 | Light | 60 seconds |
Close-Grip Bench Press | 5 | 8 | Heavy | 120 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 2: Pull (Back, Biceps)
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Weighted Pull-ups | 5 | 6 | Very Heavy | 150 seconds |
Barbell Row | 5 | 8 | Very Heavy | 150 seconds |
T-Bar Row | 5 | 10 | Heavy | 120 seconds |
Face Pulls | 4 | 20 | Light | 60 seconds |
Barbell Curl | 5 | 8 | Heavy | 90 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 3: Legs & Functional
Warm-up: 10 minutes incline walk on treadmill or rowing
Exercise | Sets | Reps | Weight | Rest Period |
Trap Bar Deadlift | 5 | 5 | Maximum | 180 seconds |
Back Squat | 5 | 8 | Very Heavy | 150 seconds |
Barbell Hip Thrust | 5 | 8 | Very Heavy | 120 seconds |
Box Jumps | 5 | 15 | Bodyweight | 90 seconds |
Sledge Push | 5 | 50m | Maximum | 150 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Core Finisher:
Exercise | Sets | Reps/Duration | Rest Period |
Plank | 4 | 45 seconds | 30 seconds |
Flutter Kicks | 4 | 45 seconds | 30 seconds |
Decline Sit-ups | 4 | 10 reps | 30 seconds |
Day 4: Core & Zone 3 Cardio
Warm-up: 10 minutes incline walk on treadmill or rowing
Zone 3 Cardio:
Exercise | Duration | Intensity | Notes |
Treadmill Run | 45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Watt Bike | 45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR StairMaster | 45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
OR Elliptical | 45 min | Zone 3 (70-80% max HR) | Maintain steady pace |
Core Workout:
Exercise | Sets | Reps/Duration | Rest Period |
Weighted Russian Twists | 5 | 30 reps | 45 seconds |
Toes to Bar | 5 | 10 reps | 45 seconds |
Ab Wheel Rollout | 5 | 12 reps | 45 seconds |
Plank with Leg Lift | 5 | 20 lifts | 45 seconds |
Side Plank (Weighted) | 5 | 45 seconds | 45 seconds |
Cool-down: 10 minutes on StairMaster or incline walk
Nutrition is Key
Remember, you can’t out-train a bad diet. To maximise your results, you need to fuel your body with the right nutrients. Focus on increasing your intake of lean protein, healthy fats, and complex carbohydrates. I recommend using an app like MyFitnessPal to track your macronutrients and ensure you’re hitting your targets. Aim for a protein intake of 1.6-2.2 grams per kilogram of bodyweight to support muscle growth and repair. You also need to adjust your fat and carbohydrate intake based on your activity level and goals.
Why Strength Training and Zone 3 Cardio Work Together
Combining strength training with Zone 3 cardio is the most effective way to lose body fat and build muscle. Strength training builds lean muscle mass, which increases your metabolism and helps you burn more calories at rest. Zone 3 cardio, which is performed at 70-80% of your maximum heart rate, is a moderate-intensity exercise that burns fat while preserving muscle. This combination creates a powerful synergy that transforms your body composition.
To get the most out of this program, I highly recommend using the 12Reps app. You can build this entire routine within the app by navigating to “Build Your Routine” and selecting all the exercises from this workout program. The app allows you to track your workouts, monitor your rest periods with the built-in stopwatch, save your workouts, and even plan sessions with friends. The app is designed to be your ultimate strength training companion, helping you stay motivated and on track. You can download it for a free trial and experience the difference it makes.
