Push-Pull-Legs Program

The Push Pull Legs Program is a 12-week training system built to maximize progression through a structured, balanced approach to hypertrophy and strength training. Using a Push/Pull/Legs split, the program organizes training by movement patterns and muscle function, allowing you to train hard, recover properly, and progress consistently over time.

Rather than relying on unnecessary complexity, this program focuses on the fundamentals that actually drive results: intelligent exercise selection, consistent execution, controlled effort, and progressive overload. Every section is designed not just to tell you what to do, but to help you understand how to train effectively.

This program includes:

• A complete 12-week Push/Pull/Legs training plan
• Structured progression using double progression principles
• Exercise setup, technique cues, and common mistake breakdowns
• RIR (Reps in Reserve) guidance for managing effort and recovery
• Nutrition fundamentals for muscle gain or fat loss
• Exercise substitutions for different equipment availability
• Built-in tracking sheets for performance and body metrics
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Built for all experience levels

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