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!

lukebodington

Couples of questions, is it viral to do the works outs in the order you have set out ? Also do you do pull a and push a for one whole month then move to pull and push b? 

Scott_Herman

@lukebodington it's not absolutely vital.. you can change the routines around a bit.. maybe do LPP for example. Just adjust it to your schedule/lifestyle where needed. And yes.. did you not look at the calendar? It shows how everything is structured each month - it's on the right hand side of the page ๐Ÿ˜ 

KINGCADA

Hi scott, Iโ€™m trying to download the calendar, but itโ€™s just taking me to a blank page when Iโ€™m clicking on the link. Would you be able to email me it by any chance? Thanks

Scott_Herman

@kingcada yeah if you have Excel on your laptop or iPad it will work no problem!

KINGCADA

Ive got it mate, thanks๐Ÿ‘๐Ÿป

nikunj1981

Hi Scott,

I have been doing PPL regular for last few months and seeing good gains.

I am also tracking calories and macros.

I am on 2750 calories for muscle gain.

I am going on holiday for 7 days and no access to gym. I am planning to do circuit for 2-3 days.

What should be my calorie level? I am thinking I should reduce calorie intake to 2400 for 7 days? Please suggest possibly in next 2 days

Thanks

Nikunj

Scott_Herman

@nikunj1981 it's probably not a bad idea to reduce the calories a little bit. If you're still training, I'd say 2400-2500 calories is a good target. Although if you are taking this more as a deload week, you could just eat the same for recovery purposes.

JeremyTBradshaw

I've completed the first 4 days of Month 2 - Push-B, Pull-B, Legs-B, Circuit-D - and will be doing my second Push-B here in a few minutes.  Just gotta say how much I like these workouts.  I've never done pin press, rack pulls, or box squats.  All 3 of those are very... great.  But anyhow, just in general the program is feeling incredible, and Month 2's exercises are particularly awesome.  Pull-B's combo of Colossus curl -> Face pulls -> reverse grip pull down (chin-ups for me) -> zotoman curl.. this is an amazing set of outward arm/shoulder rotation exercises, making my posture feel impeccable immediately.  The 5-sets with 30s rest are also incredible.  Once I finish with this program I'll be keeping with the routine's sets/reps scheme forever.  Very happy, much like KC_Slater was saying below.  And agreed with Osceana, thanks @scott_herman very much for all the information in the many ways you share it.

Scott_Herman

@jeremytbradshaw so happy to hear this man! Trying some new exercises can be good for sure, and those first 3 exercises in particular will really help with your power! This high tempo training can be pretty addictive that's for sure haha. Short rest periods are great for ensuring you get that muscle breakdown too! Keep training hard, you are doing great!

Osceana

Yo Scott, thanks for everything you do bro. I was searching around on YouTube for a while for some good workout advice and most of the people on there are either really vague in their instruction, are really inconsistent, or just don't fully explain anything. You seem like a nice guy and I like that you actually explain the reason we're doing the exercises. 

Anyway, I just started this workout Monday, currently on day 4. I'm sore af haha. I remember feeling like this when I was doing intense martial arts training. My question though is I'm ~175, 6'. I'm trying to get up to 190, lean/natty muscle. Would you suggest I do the circuits? I ask because I'm concerned about getting proper rest and not burning too many calories. I don't have a ton of body fat at all so not sure if it will be overkill.

Thank you so much man!

Scott_Herman

@osceana hey! Thank you for the kind words man, that means a lot. I always do my best to make sure everything is as easy to understand as possible, and I always do my research before making my videos.


If you are really lean already, you don't HAVE to do the circuits.. but they can be good to help keep fat gain low and the gains nice and lean. If you were going to skip the circuits altogether, I would still recommend some HIIT cardio 1-2 times a week as a replacement, again to help keep the gains lean. As long as you are keeping your diet the same on your off days and getting enough sleep, you shouldn't have to worry about burning too many calories. Just stay in a constant 250-500 calorie surplus ๐Ÿ˜Š 

KC_Slater

WOW this workout is really kicking my ass, i have been lifting for like 3-4 months and i'm realizing now my workouts were way too easy. i can't really come close to the same weight i was working with before but im sweating my ass off in the gym while everyone around me seems to just be talking to each other the entire time and watching me LOL... SO GLAD i switched to this program because i'm not one of those stand around and talk the whole time in the gym people anymore, the intensity of these workouts is obviously giving me more gains even with the reduced weight. Seems I was taking it way too easy in the gym.

Scott_Herman

@kc_slater love hearing this man! The only way to improve is to keep pushing yourself to that next level, and having a program like this really helps to keep you accountable! With the strength gains this program brings you'll be back to your heavier weights in no time too! Keep up the good work bro!

KC_Slater

yeah im loving the program, haven't been sore like this since over 2 years ago when i was 210+ and dropped to 160. That was completely different though, and i have been complaining for awhile that i wasn't getting sore anymore.  

Scott_Herman

@kc_slater that's great man! That probably means the muscles are responding well to the new stimulus! More gains to come ๐Ÿ˜ 

RixRax

Do you know approx how much these PPL gym workouts take calories? I'm 186cm and 70kg, BF% 8-9(?don't know how to measure). When sitting still all day I should eat 1800cal(+surplus) according to your BMR calculator. I'm using this meal planner( hope you are not sad if I use another one, cause it has foods that are sold around where I live), where I can also insert activities and calorie expenditure.

Scott_Herman

@rixrax I'm not sure how many calories it would burn for you.. it varies person to person based on your own stats.. so if you wanted a rough estimate, you would probably need a FitBit or some kind of calorie tracking device. Honestly I wouldn't worry that much about it. Just use the @mealplan calculator to get some starting numbers and work off them - you'll soon know how many calories you need to be eating, which is what really matters. Plus you can probably do the calculations to figure out roughly how many calories you burn once you have your @mealplan under control too ๐Ÿ˜Š 

RixRax

My inital guess would be maybe 500-600 calories? Should I be eating that much more on work days and eat BMR at rest calories while sitting still whole day? Do I understand correctly that in theory I should eat as much as I burn/use plus surplus every day?

Your macro video gave an average but in another video you said that we have to eat less on rest dsys and more on work days. 

I'm measuring my calories at the moment. I want to get it correct for once! and then use that as a referance.

Scott_Herman

@rixrax that's probably a good estimate. Like I said, using the @mealplan calculator will help you figure out where to start from, and you can move forward from there. Yes you do want to eat the calories you burn daily, and then an extra 250-500 calories to be in a surplus to gain muscle. Eating a lot less on rest days would be if you were cutting.. if you're not cutting, then basically eat the same on rest days as workout days.. maybe 100-200 calories less if you really wanted to.

Keith9723

What program is best for me. I want to build muscle and started training in October. Iโ€™ve noticed some gain but I really want to take it to the next level. Which program would be best for me. I am really trying to put on mass slowly and I think I am doing good so far but want to try something new.

Scott_Herman

You can try my new CHEAT & RECOVER program.  Just take it easy on the cheat reps.. give your body a few weeks to get used to the "cheating" and controlling the heavy eccentrics.  Also, make sure your @mealplan is on point!

Keith9723

Thanks for the quick response sure I will try the program. How long should I buil for. I think I am doing great so far but not sure when to stop bulking

Scott_Herman

@keith9723 you need to give yourself a good amount of time on a lean bulk.. at least 6-12 months as long as you do it right and don't gain too much fat. So just bulk until you feel like you need to trim down a bit!

DavidWilfand

Hi Scott

What are the differences between this and the other programs?

Scott_Herman

Hrmm... I can better answer that if you tell me more about yourself and overall goal! ๐Ÿ˜ 

DavidWilfand

My goal is mainly to add muscle and increase my weight. I'm currently 176 centimeters but I only weigh 56 Kilos. I've already created a meal plan that's around 3000 calories. I want to increase muscle mass quickly. I already go to the gym, for 6 months but my progress, particularly in the chest is a bit lacking. Thank you for your continuous attention.

Scott_Herman

@davidwilfand so when you originally posted this.. you were talking about the C&R program right? If you have been training for 6 months, then you can probably go for the C&R to maximize on overloading for more muscle growth. That's the difference with the C&R program - overloading with weights you can't handle on your eccentrics with the cheat reps, while still incorporating a lot of volume with the recover reps.