Push / Pull

Two Days. Every Muscle. Zero Guesswork.

The simplest complete split there is: one Push day (leg press, chest, shoulders, triceps, plank) and one Pull day (hinge, lats, rows, biceps, core), alternated 3–4 days a week with two schedules to pick from — Spread Out or Paired Days. Every session includes a warm-up, a 5–6 minute cool-down with described stretches, the Rep Range Guide system (2–6 strength · 6–12 muscle · 12–15 pump · 15+ endurance) and a simple beat-it-next-week progression rule. Detailed written coaching cues and target muscles for every exercise, and every stretch described with detailed written cues. Full gym, sets & reps. Finisher's reward inside: TIMELINE10.

Disclaimer: This program is general fitness education, not medical advice, and does not replace professional guidance. Check with your doctor or another qualified health professional before starting — especially if you have a heart condition, an injury, a medical condition, or you are pregnant. Train at your own pace, use good form, and stop right away if you feel pain, dizziness, or anything that doesn't feel right. By purchasing and using this program, you accept that you are exercising voluntarily and at your own risk, and that The Fitness Timeline is not legally liable or responsible for any injury that may occur while training with a program purchased from The Fitness Timeline.