Old School Push Pull Legs Rebuilt

OLD SCHOOL PUSH PULL LEGS: REBUILT

The Complete 5-Day Mass Building System

High Frequency. 

Structured Volume. 

Real Progress.

Pre Order – Program drops March 1st

Push Pull Legs built more offseason size than almost any split in bodybuilding history.

But most lifters today are running it wrong.

Too many junk sets.

Too many 6 days in a row burnout weeks.

No clear progression model.

No recovery structure.

They train hard… but they don’t grow.

So I rebuilt it.

From the ground up.

Old School Push Pull Legs: Rebuilt keeps the intensity and volume that made this split legendary but restructures it into a 5-day system designed for maximum growth and sustainable recovery.

This is not random volume.

This is structured progression.

The Structure

This is a true 5 day system:

Day 1 – Push

Day 2 – Pull

Day 3 – Legs

Day 4 – Off

Day 5 – Push

Day 6 – Pull / Posterior Chain Focus

Day 7 – Off

Every major muscle group is trained twice per week.

But not recklessly.

Just enough volume to stimulate muscle growth maximally, and then hit it hard again 3-4 days later.

The second pull session emphasizes back thickness and posterior chain development so your physique doesn’t just get bigger, it gets denser and more complete.

This isn’t “just do PPL twice per week”

It’s intelligently overlapped training designed for serious lifters.

What Makes This Rebuilt Version Different

True Twice Per Week Body Part Frequency

Muscle protein synthesis doesn’t last 7 days.

This structure keeps growth signaling elevated without burying your recovery.

Structured Volume. No Junk

Each muscle receives enough per session volume to grow with enough rest time so that you can hammer it again 3-4 days later.

Maximum stimulus without the pointless 25-set sessions that stall progress.

Moderate per session volume. 

High quality. 

Repeatable.

Built In Recovery

Two strategically placed rest days.

No 6 day death marches.

You train hard, then you recover hard.

Posterior Chain Emphasis

The second Pull session prioritizes:

Heavy rows

Hip hinging

Hamstring development

Back thickness

Because a massive chest means nothing without a powerful back.

Progression Driven Programming

This isn’t random bodybuilding.

Primary lifts follow double progression models.

Secondary lifts drive hypertrophy in higher rep ranges.

Performance is tracked and beaten.

If the logbook doesn’t move, neither do you.

Who This Program Is For

This program is built for intermediate and advanced lifters who:

Have been training 1–2+ years

Want serious mass gains

Recover well but need structure

Enjoy moderate to higher frequency training

Want a system they can run long term

If you’re stuck spinning your wheels on random PPL templates, this is exactly what you need.

Options for Different Schedules

While this is designed as a 5-day system, inside the ebook you’ll also get:

• 4-day rotation options

• 3-day recovery focused structure

• Advanced rotating 8–10 day split examples

You are not locked into a rigid calendar.

You follow a rotation that fits your recovery.

Training Philosophy

Two to three working sets per movement.

4–9 total sets per muscle group per session.

10–16 weekly sets depending on rotation.

Not ultra low volume like HIT.

Not marathon sessions like traditional PPL.

This is the growth sweet spot.

High enough volume to stimulate size.

Controlled enough to recover and repeat.

What You’ll Get Inside

 Full 5-Day Push Pull Legs: Rebuilt Program

Complete exercise selection with substitutions

Clear set, rep, and progression guidelines

Posterior chain development blueprint

Built-in deload strategy

Warm-up structure that supports performance

Alternative schedules for busy lifters

This is a system.

Not a template you run for 4 weeks and abandon.

Why This Works Long Term

Most lifters don’t fail because they don’t train hard.

They fail because:

They do too much.

They recover poorly.

They don’t progress intelligently.

Old School Push Pull Legs: Rebuilt solves that.

You train with purpose.

You track progression.

You recover properly.

You grow consistently.

Week after week.

The Result?

If you follow this system and eat to grow, you can expect:

Noticeable size gains

Stronger pressing and pulling numbers

Improved back thickness and hamstring development

Better recovery between sessions

Long term sustainable progress

This is the most balanced mass building split I’ve ever written.

Final Word

You don’t need another random PPL you found online.

You need a structured system designed for real lifters who want real growth.

Five training days.

Two recovery days.

Twice per week frequency.

Relentless progression.

Old School Push Pull Legs: Rebuilt

Pre Order Now – Program drops March 1st