3 Day Push/Pull/Legs Workout Program

9 WEEKS. ONE STRUCTURED PLAN. BUILT TO MAKE EVERY REP COUNT.

A structured Push / Legs / Pull / Legs hypertrophy program designed for lifters who want to build muscle, get stronger, and make consistent progress without guessing what to do every time they step into the gym.

This isn't a collection of random workouts.

Every week has a purpose. From establishing your starting point, building reps and load, improving execution, and pushing performance, to a planned deload and return to hard training.

You don't just train harder. You learn how to progress.

WHO IT'S FOR:

This program is for lifters who want a structured approach to hypertrophy without having to design their own training week.

It's built around a 3-day Push / Legs / Pull / Legs split, giving you a clear training structure while leaving room in your week for recovery and everything else life throws at you.

Whether you're tired of random workouts, unsure when to increase the weight, or simply want a plan you can follow and track, this program gives you the framework.

WHAT'S INCLUDED:

1. 9 WEEKS OF STRUCTURED TRAINING: A complete 9-week training block with a clear purpose for every phase, including a dedicated deload week.
2. PLANNED PROGRESSION: Weekly guidance on reps, load, effort, execution, and performance so you know what you're working toward instead of simply repeating the same workouts.
3. RPE & RIR GUIDANCE: Learn how hard each set should actually feel and how to manage your effort throughout the program.
4. EXERCISE DEMONSTRATIONS: Easy access to exercise demonstrations so you can check your setup and execution when needed.
5. EXERCISE SUBSTITUTIONS: Can't use a specific machine or exercise? You'll have practical alternatives that keep the purpose of the movement intact.
6. WARM-UP & PRE-WORKOUT GUIDANCE: A clear approach to getting prepared for your working sets without wasting energy before the real work begins.
7. PROGRESSION EXAMPLES & TRAINING LOG: Track your weights, reps, and performance so your progress becomes something you can actually see.
8. FAQ & PRACTICAL GUIDANCE: Answers to common situations you'll encounter throughout the program, from missed workouts to changing exercises and managing difficult training days.

WHY CHOOSE THIS PROGRAM?

DON'T JUST COMPLETE THE WORKOUT. UNDERSTAND IT.

The goal isn't to give you a spreadsheet and tell you to follow it.

It's to give you a system you can understand, track, and progress through.

You'll know what you're doing, why you're doing it, how hard to train, and what to look for from one week to the next.

Because progress isn't built by one perfect workout.

It's built by showing up, executing the work, recovering, and doing it again, better than before.

GO BEYOND THE REP.

Train Smart. Train Hard. Build Your Physique.