Resistance bands
A lightweight option for band exercises and warm-ups. Choose a resistance that suits the movement.
View product6-day push / pull / legs program
Two pull, push, and leg sessions across the week. Follow the original eight-week Gym Fundamentals plan.
- Day 1Pull 1
- Day 2Push 1
- Day 3Legs 1
- Day 4Pull 2
- Day 5Push 2
- Day 6Legs 2
- Day 7Rest
Gym equipment required: free weights, a bench, cables, and the machines listed below.
Your workout
Pull Day #1 Weeks 1, 2, 3, 4, 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Hex-Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 1 × 5 | 7 | 2-3 min | |
| Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip | 3 × 10 | 8 | 2-3 min | |
| Seated Cable RowsKeep lower back neutral, squeeze shoulder blades back | 3 × 10 | 8 | 2-3 min | |
| Face PullsPull arms back and out | 5 × 15 | 8 | 1-2 min | |
| Hammer CurlsNeutral grip, prevent upper arm from moving | 4 × 10 | 9 | 1-2 min | |
| Incline Dumbbell CurlSqueeze hardest with your pinky finger | 4 × 10 | 9 | 1-2 min |
Push Day #1 Weeks 1, 2, 3, 4, 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 4 × 5 | 7 | 3-4 min | |
| Overhead PressSqueeze your glutes, press up and slightly back | 3 × 10 | 8 | 3-4 min | |
| Incline Dumbbell PressKeep your scapulae retracted and depressed | 3 × 10 | 7 | 2-3 min | |
| Triceps Pushdown (SS w/Lateral Raises)Don’t move upper arms | 3 × 10 | 8 | 1-2 min | |
| Lateral Raises (SS w/Triceps Pushdown)Arms straight out, raise to 90°, tilt dumbbell slightly pinky-up | 3 × 15 | 9 | 1-2 min | |
| Overhead Cable Triceps ExtensionDon’t move upper arms | 3 × 10 | 9 | 1-2 min |
Leg Day #1 Weeks 1, 2, 3, 4, 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 3 × 5 | 7 | 3-4 min | |
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 3 × 10 | 7 | 2-3 min | |
| Leg PressFocus on squeezing your quads to move the weight | 3 × 12 | 8 | 2-3 min | |
| Leg CurlsFocus on squeezing your hamstrings to move weight | 3 × 12 | 8 | 1-2 min | |
| Standing Calf RaisesStretch your calves at the bottom, don’t bounce | 5 × 12 | 8 | 1-2 min |
Pull Day #2 Weeks 1, 2, 3, 4, 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Barbell RowsRetract and squeeze your shoulder blades back | 5 × 5 | 8 | 2-3 min | |
| Lat PulldownsPull elbows to sides, bar front of head, shoulder-width grip | 3 × 10 | 8 | 2-3 min | |
| Chest-Supported T-Bar RowRetract and squeeze your shoulder blades back | 3 × 10 | 8 | 2-3 min | |
| Face PullsPull arms back and out | 5 × 15 | 8 | 1-2 min | |
| Hammer CurlsNeutral grip, prevent upper arm from moving | 4 × 10 | 9 | 1-2 min | |
| Standing Barbell CurlSqueeze hardest with your pinky finger, use straight bar | 4 × 10 | 9 | 1-2 min |
Push Day #2 Weeks 1, 2, 3, 4, 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Overhead PressSqueeze your glutes, press up and slightly back | 5 × 5 | 8 | 3-4 min | |
| Barbell Bench PressTuck elbows at 45° angle, squeeze your shoulder blades | 3 × 10 | 7 | 3-4 min | |
| Incline Dumbbell PressKeep your scapulae retracted and depressed | 3 × 10 | 7 | 2-3 min | |
| Triceps Pushdown (SS w/Lateral Raises)Don’t move upper arms | 3 × 10 | 8 | 1-2 min | |
| Lateral Raises (SS w/Triceps Pushdown)Arms straight out, raise to 90°, tilt dumbbell slightly pinky-up | 3 × 15 | 9 | 1-2 min | |
| Overhead Cable Triceps ExtensionDon’t move upper arms | 3 × 10 | 9 | 1-2 min |
Leg Day #2 Weeks 1, 2, 3, 4, 5, 6, 7, 8
| Exercise | Sets × reps | RPE | Rest | Your sets |
|---|---|---|---|---|
| Front/Goblet SquatSit straight down, 15° toe flare, drive knees out laterally | 3 × 5 | 7 | 3-4 min | |
| Hex Bar DeadliftBrace lats and glutes, keep chest tall and spine neutral | 3 × 10 | 7 | 2-3 min | |
| Leg PressFocus on squeezing your quads to move the weight | 3 × 12 | 8 | 2-3 min | |
| Leg CurlsFocus on squeezing your hamstrings to move weight | 3 × 12 | 8 | 1-2 min | |
| Standing Calf RaisesStretch your calves at the bottom, don’t bounce | 5 × 12 | 8 | 1-2 min |
RPE: rate of perceived exertion (1–10). SS: superset. Record each set using the weight unit selected above.
Before you start
These general programs were developed by Dr. Grant Radermacher and assume you already know the included lifts. They are not individualized rehabilitation. Discuss your readiness with your clinician, get qualified instruction for unfamiliar movements, and stop an exercise that causes pain. Exercise selection, sets, reps, RPE, rest, and cues above are transcribed from the original plan.
A few useful extras.
Optional accessories for your training routine. Your gym supplies the main equipment.
GRID foam roller
A textured roller for your optional self-massage routine. Choose your preferred color in the shop.
View product
Massage ball
A compact, easy-to-pack option for targeted self-massage.
View productAccessories are optional and are not a substitute for the gym equipment listed in each plan. Current prices, options, and availability are shown in the shop.
Training around a limitation?
Talk with Dr. Grant in Brookfield about your movement and training goals.