Push, Pull, Legs

Weeks 1-2: Introduction Phase

Focus on familiarizing yourself with the exercises and finding your comfortable working weights.
Push Day: Emphasize chest, shoulders, and triceps. Include exercises like bench press, shoulder press, and tricep dips.
Pull Day: Concentrate on back and biceps. Exercises may include pull-ups, rows, and bicep curls.
Leg Day: Target quadriceps, hamstrings, and calves. Incorporate squats, lunges, and calf raises.

Weeks 3-8: Progressive Overload

Increase the intensity by adding more weight or reps to each exercise.
Push Day: Introduce variations like incline bench press or lateral raises.
Pull Day: Incorporate more challenging back exercises such as deadlifts or chin-ups.
Leg Day: Progress to heavier weights in squats and lunges. Include more volume for calves.

Throughout the program, ensure adequate rest between sets and prioritize proper nutrition and recovery to support muscle growth and performance. Additionally, consider incorporating flexibility and mobility exercises to maintain joint health and prevent injuries. Always listen to your body and adjust the program as needed to suit your individual needs and goals.