KufuHybrid Push / Pull / Legs
Hybrid Push / Pull / Legs is a hybrid (calisthenics + weights) training plan in Kufu for 3–6 days a week: push, pull and legs — but the push day opens on dips and the pull day opens on the bar. It has 3 sessions and needs dumbbells and a bench, or a full gym.
- Days a week
- 3–6
- Sessions
- 3
- Style
- Hybrid
- Equipment
- Dumbbells and a bench, or a full gym
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). At home with dumbbells, or on a bar and the floor, Kufu swaps in versions you can do there. Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Push
- Dips (chest version)4 × 6–12
- Dumbbell Bench Press4 × 6–8
- Overhead Press (seated DB)3 × 8–10
- Lateral Raise3 × 12–15
- Triceps Pushdown3 × 12–15
Plus a 3-move warm-up and a 3-move cooldown.
Pull
- Pull-ups4 × 5–10
- Chest-Supported Row3 × 10–12
- Cable Row (neutral grip)3 × 10–12
- Cable Face Pull3 × 15–20
- Bicep Curls3 × 10–12
Plus a 2-move warm-up and a 3-move cooldown.
Legs
- Belt Squat / Hack Squat4 × 8–10
- Trap Bar Deadlift (high handles)4 × 5–6
- Bulgarian Split Squat3 × 10–12 each
- Natural Glute Ham Raise3 × 6–10
- Standing Calf Raises3 × 12–15
Plus a 3-move warm-up and a 3-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
Push opens with dips (chest version); Pull opens with pull-ups; Legs opens with belt squat / hack squat.
It assumes you already know the main lifts. For a first plan Kufu suggests Hybrid Full Body, Bar & Floor, Bodyweight Full Body, Full Body 3×.