The most-run muscle-building split on earth. For a reason.
Push day presses, pull day rows, leg day squats. Every muscle gets hit hard, then gets days to grow while you train something else. Run it 3 days a week, or double the cycle for 6.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 4 × 6–8 |
 Barbell Overhead Press | 3 × 8–10 |
 Dumbbell Incline Press | 3 × 8–12 |
 Dumbbell Lateral Raise | 3 × 12–15 |
 Cable Tricep Pushdown | 3 × 10–12 |
 Cable Face Pull | 3 × 15 |
| Exercise | Sets × Reps |
|---|---|
 Deadlift | 3 × 5 |
 Lat Pulldown | 3 × 8–12 |
 Barbell Row | 3 × 8–10 |
 Cable Row | 3 × 10–12 |
 Hammer Curl | 3 × 10–12 |
 Dumbbell Bicep Curl | 3 × 12 |
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 4 × 6–8 |
 Romanian Deadlift | 3 × 8–10 |
 Leg Press | 3 × 10–12 |
 Lying Leg Curl | 3 × 10–12 |
 Standing Calf Raise | 4 × 12–15 |
 Crunch (Weighted) | 3 × 12–15 |
Own the top of the rep range, then add weight. 80kg × 8 felt clean? Go 82.5 × 6 next session and build back up. SUUPR does this math for you, set by set.
Start with 3. When every session feels good for a month straight and you want more, run the cycle twice a week.
Yes — it's simple, balanced, and teaches you the big lifts. Just start lighter than you think you need.
Nothing breaks. Just do the next day in the cycle — the rotation keeps everything balanced.
