Push / Pull / Legs | 12-Week Program

A repeatable Push / Pull / Legs split for 12 weeks.

Three complete workouts: Push (11 working sets), Pull (8) and Legs (8). Every exercise uses 4-8 reps.

Includes blocks for weeks 1-4, 5-8 and 9-12. The exercises, working-set counts and exercise order stay the same across all three blocks. No added volume or surprise exercise swaps.

Train the workouts in sequence. A three-day example schedule is included; this is not a compulsory six-day routine. Includes warm-up and progression guidance plus a 12-week check-in log.

12-page PDF. One-time digital download. General adult training template. No custom coaching or automatic app unlock included. Results vary.