Push, Pull, Legs!

2
Share this:
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!

Share this:
Leave your comments & Questions Below!
Jobama302
 Close

Hey guys, Hey @scott_herman. I have a problem...... My chest is growing with the push and pull but its only on the outsides but my upper Pectoralis and the inside of my chest isnt realy growing. Now it looks wierd. how do I increase my inner and upper chest so that it doesnt look wierd and that I can keep doing the chest workouts I love. Please give your take on what I should do.

Scott_Herman  Edit  Delete  Close

@jobama302 if your upper chest is lagging, you can replace the flat bench press with an incline bench press during your PUSH A workout. Then maybe add in some landmine pressing onto one of your push days for a bit more work on your upper and inner chest at the same time. Keep in mind that anatomically speaking, there is only a pec major and pec minor. With the different exercises though, you can place a bit more emphasis on certain areas.

Strengthtofight
 Close

Hey guys can someone share the 12-week program's calendar here? I downloaded it on my phone but it's not able to open it as my phone opens only pdf files.

Scott_Herman  Edit  Delete  Close

@jordanpeterlyons1995 it's my pleasure man! Love seeing all the gains you all make with these programs!

JordanPeterLyons1995  Edit  Delete  Close

@scott_herman I look forward to it Scott. Going to be making all kinds of strength gains with it 😊. Thanks for everything you do. I love the programs on here. 

Scott_Herman  Edit  Delete  Close

@jordanpeterlyons1995 I'm aiming to release a sneak peak this weekend! Then I'll be releasing the full program in early January!

Luke9898
 Close

Hey Scott another quick question. I've trained chest /triceps and back/biceps and legs/shoulders for year or so now and I used to do 20 sets on each.  So I felt I had to switch up my routine since switching to this I've not really felt it as much  in my triceps or biceps when training on the push/pull days as I used to . Was that overtraining or should I be feeling it more? Cheers luke 

Scott_Herman  Edit  Delete  Close

@luke9898 Well if you are doing less volume for them now, that might be why you don't feel it as much. I wouldn't say what you were doing was overtraining, but because your body was used to doing that extra volume, cutting it pretty much in half is obviously going to be a lot different.



If you feel like they've plateaued, maybe you could add my metabolic stress method of training into the PPL program so you can keep progressing!

Luke9898
 Close

Hey Scott just wondering if i was going for size , would it be more beneficial to skip the two circuits and just do push, pull, legs twice a week then have one rest day. As they would be 48 hours apart ? Thanks Luke 

Scott_Herman  Edit  Delete  Close

@luke9898 well the main thing if you're going for size is just eating enough to be in a surplus whether you're doing the circuits or not. If you're used to PPL training already (6 days per week), then yes you can jump straight to MONTH 3 and not worry about the circuits. If you're new to PPL and training in general, I would start with MONTH 1 and work up to more frequency.

davebeckford
 Close

Hey Scott, how do I add this program to my profile? 


Scott_Herman  Edit  Delete  Close

@davebeckford That will be a new feature we roll out with upcoming updates to the new app launching Monday.  It will be called "favorites".  Are you android or iPhone?

DarkKnight9001
 Close

Hi again Scott, this might be a dumb question haha, but when you cut are you supposed to do the same workouts as when you bulk, but add in more cardio sessions. Also, will i lose all my muscle mass or is there a way to minimise that? Thanks again! 😅 

Scott_Herman  Edit  Delete  Close

@darkknight9001 you can train the same when cutting, it's more about being in a calorie deficit and yes, adding in some cardio. Heavy training is good too, so if you're already doing PPL you've got that covered! You'll lose some muscle mass, but not much and you can minimize it by keeping the deficit small (250 - 500 calories), and keeping your protein high (1.2g - 1.5g per pound of lean body weight)!

DarkKnight9001
 Close

Hey Scott, i've been following this program for about 4/5 months and have made a decent amount of progress! However i still haven't lost that much body fat. I have been lean bulking and having a surplus of around 300 calories. Do you think i should cut until i get my body fat down, then start bulking again?

Scott_Herman  Edit  Delete  Close

@darkknight9001 happy to help man! I just don't want you missing out on any gains with an unnecessary cut. Keep us updated with your progress though!

DarkKnight9001  Edit  Delete  Close

@scott_herman Thanks a lot! i think i will cut until i am under 15% then continue lean bulking. Also thanks for the video link 😊 

Scott_Herman  Edit  Delete  Close

@darkknight9001 OK if you're are a newbie, you can probably keep in a lean bulk with your current body fat %, because like I say, you can ideally drop some fat while adding muscle. Unless your main goal is to REALLY get lean, in which case you can cut down to under 15% first.



It can be frustrating where fat is stored, but unfortunately there's no way to spot reduce fat. You just have to lose fat all over and eventually it will come from your stomach 😊 https://muscularstrength.com/article/Spot-Reducing-Fat-Miracle-or-Myth

nelsonf61995
 Close

What's up Scott?


I downloaded the calendar. I did a screenshot of the screen. Is it supposed to look like that?

Scott_Herman  Edit  Delete  Close

@nelsonf61995 yeah. Look down in the left hand corner of the screen. See those tabs that say 'MONTH 1', 'MONTH 2', 'MONTH 3'? Click on those. They'll each open a new sheet with the structure of each month 😊 

milanconhye
 Close

Hi Scott!


I really am loving this program, on the last month now and so excited doing exercises that make me feel uncomfortable. I trust your methods and program, but I do question when training every day with one rest day in the end is over training, if not why, i would love to learn? :)


Regards,


Milan

Scott_Herman  Edit  Delete  Close

@milanconhye oh definitely get more sleep man. That much is OK now and then, but not consistently haha. Try aiming for at least 7 hours. Getting 8 hours would be ideal!

milanconhye  Edit  Delete  Close

@scott_herman right, i just need to sleep longer now, ive only been getting 5-6 hours sleep because i go gym later due to gym being packed at this term and the caffine is killing me lol

Scott_Herman  Edit  Delete  Close

@milanconhye glad you're enjoying the program Milan! Over training is actually quite hard to do. Harder than people think anyway. As long as you are eating enough and resting enough to compensate for the training you're doing, then you'll be OK! So make sure you have that diet on point and you're sleeping 7 - 9 hours each night!

darmenias
 Close

Been wondering for a while why you chose the 7, 7, 6, 4, 3 rep count for the strength sets. Usually I see some powerlifting rep and set count.

Scott_Herman  Edit  Delete  Close

@zaree Oh no! Haha. Why don't you like the reverse pyramid bro? That way you are increasing the weight each set. If you do a 5x5, it's just the same weight across all 5 sets. If you can still increase the weights week-to-week by using a 5x5 rep scheme, you can do that though 😊

Zaree  Edit  Delete  Close

@scott_herman i dont like reverse pyramid, can i change to 5x5 with same weight? i was using "month1 workouts" for 3 months already but just today i found out you need to reverse pyramid on first set, i just did same weight for  7,7,6,4,3 lol :D

Scott_Herman  Edit  Delete  Close

@darmenias I like the reverse pyramid count a bit better to still get a good amount of volume through 5 sets. Not much more, but for example you get 27 reps here instead of 25 with a 5x5. And this way you are overloading as you move through each set, rather than keeping the same weight for every set.