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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!

franbeau

When you are doing the deadlift I can see that you are using heavy and bigger shaped weights. Since im just starting out I can only use 5-10 lbs and they are smaller compared to the 20lbs++ plates. I notice that it feels different due to the height difference in the plate. Is there an alternative movement for the deadlift I can use as i build strength to deadlift a 20lb? or should I use squat power rack and place the support at the lowest level? 

Scott_Herman

Can you put the barbell on some boxes so that it's at about the same height as it would be with 45lb plates? Either that or yeah, use the rack at the lowest level.. just make sure it is low enough that it is still a deadlift.. not a rack pull ๐Ÿ˜Š 

ricardogt


With my Workout team 6AM , just about to start  Circuit B...


Those happy faces went off pretty quickly though hahaha... thats a killer!!  But we will tame that beast soon...

Scott_Herman

This is what I like to see!  TEAM GAINS!!!!!!

jjiimmyygg79

Back in the gym on push A, trying to increase my TUT and all I can say is WOW!!!

Scott_Herman

That barbell bench press AMRAP is insane right!?

kurac123

MONDAY:PUSH
THU:CIRCUIT A
WED:PULL
THUR:CIRCUIT B
FRIDAY:LEGS
and then what just take rest on the weekend or continue the same thing ?

Scott_Herman

yeah, if you scroll up to the right of the workouts is the CALENDAR DOWNLOAD.  It explains everything for each month.  Enjoying the workouts?

franbeau

Hello Scott!

I'm just about to start with the PPL program. Quick question, can my girlfriend do this program as well? Are there any differences for women? 

Scott_Herman

Of course she can!   Sorry I thought I responded to this already!  Keep us posted on your gains!

Markie

How am i supposed to follow the monthly calendar if i cant see what certain days workouts are because im not a platinum member? i do not have the money to buy the platinum membership.

Markie

Like what kinds of exercises should i focus on on those days. im an inexperienced weight lifter so i do not really know what im doing unless i see it first.

Scott_Herman

the calendar can be downloaded by anyone my friend!  But you need to be platinum to see all the workouts.  Why not upgrade to platinum for one month free with code FREEFITNESS?  Just go to MY ACCOUNT to upgrade!

hvkgym

I donot have barbells.. I have only dumbbels....Any alternates

hvkgym

And I dont go to gym

Scott_Herman

Just do the home program my friend! All you need is dumbbells for that ๐Ÿ˜Š http://muscularstrength.com/12-Week-Home-Program

Alexfl10

For some reason whenever I try to download the calendar on my iPhone it doesnโ€™t show. What can I do?

Scott_Herman

Do you have DROP BOX on your phone?  Also.. did you download the calendar but didn't click the TABS on the bottom to go through each month?

Surfthesunset

Which routine should I  be following in order to hit muscle groups twice per week?

Scott_Herman

This routine right here my friend! The PPL split will have you smashing everything twice a week to make the most of the anabolic window and maximize those gains!

Surfthesunset

Right on bro. Thanks 

ricardogt

Hi Guys and Scott, I started going to the gym about 3 weeks ago with my wife and brother in law, so, we came up putting together some rutines, some of here some of there around YouTube , good stuff though, but not in the order, amount, cicle and the techniques as I found here, im so happy that i found this in youtube and make it thru to the web page, im a platinum now and we start tomorrow with my small workout team!! I alread printed the workouts and get my timer app set on my phone haha.

Just wanted to share and let you know Scott how excited we are to start the Month 1 and thanks for make it simple for us the Begginers!

Sorry the long post, Ricardo from Guatemala City. (Fist bump goes here)

Scott_Herman

So happy to hear this @ricardogt!! Couples that train together, stay together! ๐Ÿ˜ Make sure you post some progress pics of you both as you progress through the program! Can't wait to see your results!!