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Push, Pull, Legs!

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Month 1
Month 2
Month 3
This program was created to not only BUILD MUSCLE, but INCREASE your OVERALL STRENGTH in you BENCH, SQUAT & DEADLIFT!

If you are a BEGINNER, start with MONTH 1. The intensity will increase as you progress and the last thing you want to do is start with MONTH 3's intensity and then not be able to move after a week of training from being ridiculously sore and quit. Remember, it takes time to build muscle and strength and you always want to train safely.

If you are more an ADVANCED LIFTER, I suggest starting with MONTH 2. You won't run the risk of becoming so super sore the first week to the point where you can't move an inch and need another entire week just to recover. Also, as an advanced lifter, your body will be able to handle the high volume of training required for the week.

Once the 12 WEEKS ARE OVER, you are going to continue with the MONTH 3 workout calendar, however you are going to need a DELOAD WEEK. This means that once you finish MONTH 3, you are going to still perform the same workouts in the same order, but you are going to drastically reduce your weights on every lift by 50 - 60%. The point of the deload week is to give your body the recovery it needs to get stronger, but still have the ability to train and keep things moving. As soon as the DELOAD WEEK IS OVER, you can choose to CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you need to DELOAD AGAIN. Continue this process for as long as you are using this program and seeing continuous gains!

NOTE: The "C" workouts are alternates for the "A" workouts when you finish MONTH 3. This way, you continue with the MONTH 3 schedule after your deload week and you will have different workouts to choose from.

Train hard and remember if you ever have any questions you can always comment on the workouts or post in the FORUMS!

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Leave your comments & Questions Below!

nikunj1981

Hi Scott,

Due to family reasons, i can only train 4 times a week...i plan to follow PPL program but with 4 days a week it will go a bit longer than 12 weeks. I will also take 300-400 fewer calories on non workout days as per one of your other videos...please suggest if i am thinking right direction....

Scott_Herman

You can always make adjustments based on your schedule.  If you can only train 4 days a week just make sure you get at least 1 push, pull and leg workout in a week.. What days are you training right now?

nikunj1981

My training days are not fixed but target is mainly Sunday, Monday, Wednesday,Thursday. I will try to do HIIT Circuit on Friday / Saturday when i am home which will extend to 5 days a week. Thanks for the feedback. I will keep you posted and ask any further questions if required.

Scott_Herman

My pleasure @nikunj1981, keep us posted on your results!

Limwoikok89

Hey Scott as a beginner do I need start month 1 or month 3 schedule because I abit confuse when I saw the instruction. (The intensity will increase as you progress and the last thing you want to do is start with MONTH 3's intensity and then not be able to move after a week of training from being ridiculously sore and quit)

Scott_Herman

yes definitely start with MONTH 1.  Did you download the 12 week calendar above?

jorgejm82

first week of month one and I'm SORE!!! but feeling great!!!

Scott_Herman

awesome man!!!  Month 2 is going to kick it into high gear for sure!!!

Coltenstudd

hey Scott, would you use this program when cutting fat?

Scott_Herman

You sure can!  Just comes down to calorie manipulation.  Are you using the @mealplan app?

ItsGoldberg

Is there any option that i can use the free platinum month code without typing all the billing information? 😩 

Scott_Herman

Unfortunately no,  That is the only way the system works :/

rohit_uchiha

Scott can't i use your platinum videos with gold subscription


Scott_Herman

That would defeat the purpose of trying to earn a living so I can pay my bills wouldn't it? 😂 

Greene92

Hey Scott just starting your program & loving it so far. What would you recommend I do each routine per week. So far,starting with Monday,i've been doing push,pull,rest,push,pull,legs,rest throughout the week. Would you recommend any changes?


Scott_Herman

Hey @greene92, did you not download the 12 week calendar? It shows exactly how to alternate the routines!  It is on this page my bro! http://muscularstrength.com/Push-Pull-Legs

Corey_Defouw

I did not read the program for the first week, I haven't done any of the circuits. I am on Legs-A right now, would it be ok if I did both the circuits consecutively? 

Scott_Herman

No need.  Just start to follow the calendar moving forward from today 😁 

mepm1993

Hey Scott! I don't have access to a gym on sundays. I'm just starting off with this program. Is it ok if I swap saturday's rest day to sundays? Thanks!

Scott_Herman

yeah that works my bro!  make the schedule work for you!  Keep me posted on your gains! 😁 

Dmarzean

Starting this program today. Can you recommend a good app for tracking progress with this program? Something I can load sets reps and rest?

Scott_Herman

hey @dmarzean!  You can actually download excel sheets on each program to track all your numbers.  When you go to each routine in the program, you will see the excel download button to the right of the video! 😁