The split

The week

Push, pull, legs, run through twice, with Saturday kept for cardio. Six lifting sessions, one conditioning day, and every muscle group trained twice a week.

Session	First pass	Second pass
Push	Chest, shoulders, triceps	Same
Pull	Back, biceps	Same
Legs	Quads, hamstrings, hips	Same
Saturday	Cardio	Cardio

Why twice through

The obvious reading is that six lifting days beat three. That is not what the research actually says, and the real reason is more useful than the obvious one.

Two meta-analyses have tried to isolate how much training frequency matters on its own. Schoenfeld and colleagues pooled volume-equated hypertrophy trials in 2019 and found no meaningful difference between training a muscle once, twice or three times a week once the weekly set count was held constant. Grgic and colleagues found the same for strength in their 2018 review: higher frequencies looked better until the studies were matched for volume, and then the advantage disappeared.

So frequency is not the active ingredient. Weekly volume is, and frequency is the delivery mechanism. Running the cycle twice means the week's hard sets get split across two moderate sessions per muscle group instead of piled into one long one, and that is what makes the volume survivable in the first place. A single weekly chest session carrying every working set is the one that gets cut short, gets skipped, or turns into junk volume by the last exercise.

The strength case is the same argument from a different angle. Grgic's review did find frequency mattering for multi-joint lifts before volume was equated, which fits how the big movements actually improve: the bench and the squat get better partly through practice, and two attempts a week is twice the practice of one. That is a skill argument, not a physiology one, and it is why the compound lift goes first in every session below.

Push

Exercise	Sets	Reps	Load
Bench press	4	8	200 lb
Incline press	4	8	165 lb
Flyes, supersetted with push-ups	4	8, then 25 push-ups
Chest press machine	4	8
Triceps pushdown, supersetted with dips	4	10

Pull

Exercise	Sets	Reps	Load
Weighted pull-ups	4	8
T-bar row	4	8
Lat pulldown	4	8
Cable row	4	8
Preacher curl, dumbbell	4	8

Legs

Exercise	Sets	Reps	Load
Squat	4	8	225 lb
Romanian deadlift	4	8
Hamstring curl	4	8
Hip abductor and adductor, supersetted	4	8

Four sets of eight on everything, which keeps the arithmetic simple and the weekly set count per muscle group where the volume research puts it. The number that moves is the load, not the sets.