MUSCLE GAIN

Push, Pull, Legs!

Skyrocket Your MUSCLE MASS & STRENGTH in 12 Weeks With Workouts Customized Just For You!

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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Comments

PKJ
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Hi Scott, I am currently recovering from a hamstring tear. On leg day I am doing recovery work. For the time being I can not do the Deadlifts. Would you recommend doing something else instead of the deadlift on pull day? Appreciate your input on this matter. Very happy with this site in general. Keep up the good work. Thanks.

Scott_Herman  Edit  Delete  Close

@pkj probably best in your situation to just leave it out for now and not replace it with anything. Just keep working on that hamstring rehab and once it's back to a point where you can start deadlifting again, add them back in but start off light and ease into heavier weights

Kylemcdonald
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Hey Scott, I did PPL last year from mid june through october, and put on 15 pounds of muscle!(18 yo beginner) I repeated phase 3 a couple times (taking the rest week) before I got a shoulder impingement. I stopped working out and about a month later broke my hand skateboarding. So I've been out almost 3 months, super out of shape, and am wondering if I should pick up with PPL again or Full body evolution. I'm hesitant because of the shoulder injury.
Scott_Herman  Edit  Delete  Close

@kylemcdonald make sure you're doing plenty of shoulder mobility and shoulder warm-ups before training to minimize the risk of re-injuring your shoulder. You could go with either program really. If you were seeing great gains with PPL, it's a case of don't fix it if it ain't broke! But if you want something different (and with a little less shoulder specific movements) then Full Body Evolution is a good option!

Hblank
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Would running this like a traditional split PPL split as opposed to the calendar provided work? I already get plenty of the intense body weight workouts with wrestling.

Scott_Herman  Edit  Delete  Close

@hblank You can start with Month 2 if thats the case!  good luck with wrestling!

rajaarpan
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I recently got an email from you telling me that bro splits were bad and that you used your full body evolution workout to make bigger gains. Ive been using your push, pull legs workout for a few weeks now and I like it. Should I be using one of your other workouts for better results. I am looking for more visible gains, and dont really care as much about how much im lifting. Is there a difference between push pull legs and a "bro split". Thanks youve inspired me a lot keep up the great work!

Scott_Herman  Edit  Delete  Close

@rajaarpan with PPL you're still training each body part multiple times per week, but obviously only twice per week compared to 3 - 5 times per week with full body training. So this isn't a bro split and you will still see awesome gains with this. However, you could improve your gains with full body training and more frequency. It's worth a shot if you're looking for something a little different. If you're still going through the PPL program now, finish this run-through and then try Full Body Evolution and see what works better for you! Especially if you're not trying to increase your max lifts, you might not need the reverse pyramid rep scheme here

zstab1995
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Hi Scott, I plan on starting PPL soon once I finish Full Body Evolution. I’ve enjoyed your “Only 2” exercise for biceps and triceps and saw some nice gains with those in the past. I’d like to incorporate those workouts into this program. Should I just replace the biceps and triceps workouts with those, or can I do them after a leg day/circuit as long as I am giving myself 48 hours rest between bicep and triceps sessions? Thanks for your help, love your content!
Scott_Herman  Edit  Delete  Close

@zstab1995 I would just replace the biceps and triceps exercises in the program with those ones from the "Only 2" exercise videos. But if your arms are a lagging area / an area you're looking to work on more, with more frequency, then yes add them in during a circuit day!

Jtiderin
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Hey Scott! Seems that I CAN tolerate an 800mg dose of beta Alanine (Carrosyn) in my pre WO. I didn’t get the normal bad symptoms...I am now wondering if what I was using before was loaded with niacin. I am loving the way you have your workouts split up...going 2-3 mins to 60 secs then to 30 secs. Best pumps I have ever gotten from a program. The HIIT is insane also...I’m sore for days but love it. Here’s the recipe for the protein bites! If you give them a try let me know what you think! They are like my no. 1 snack because they are sweet and help me get all my numbers in! Protein bites! 1 cup ground flax seed 1 cup almond butter (I like the Justin’s Vanilla for this recipe) 2 cups old fashioned oats 1 cup dark chocolate chips (mini or chop them into 1/4s 1/4 cup chia seeds 2/3 cup raw honey 1 T vanilla extract Coconut flakes (optional - roll balls in them last if you like coconut!) Mix everything together with a mixer. Let cool in the fridge. Roll out into 1/2 to 1 inch balls. Enjoy! Joe
Scott_Herman  Edit  Delete  Close

@jtiderin yeah having healthy snacks is super helpful! And cool man! Just email me the protein bites to start with and then I'll get you the structure of how the recipes should be laid out if you ever have any more - scott@scotthermanfitness.com

Jtiderin  Edit  Delete  Close
@scott_herman Sure! I can send you nutritional info for them! Great for anyone who needs extra carbs and likes a healthy sweet snack throughout the day! Always great to get some variety other than fish eggs chicken and yogurt lol I’m full of recipes tho!
Scott_Herman  Edit  Delete  Close

@jtiderin that's good that you didn't get the bad symptoms Joe! And glad you're liking the program man! Thanks for posting the recipe to the protein balls - if you like, we can post it as an actual recipe in the recipes section like all the others!

Jplash
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Scott, been loving the push, pull legs. The first month circuit/HIIT I disliked...in a good way of course. Were not easy but effective. The second month ones...it's safe to safe we can't be friends after this. I don't think I've sworn that much in a 15 min frame in my life. So...good job, I think!! Lol

Scott_Herman  Edit  Delete  Close

@jplash haha yeah man, the routines are short but INTENSE! The kind of routines you love to hate, they hurt so good!

Jtiderin
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Hey Scott. Liked your form videos on YouTube initially. I have always been athletic and played sports my entire life but never went past lifting with bad form for strength and would like to put on muscle mass as I am 6’4 and 180lbs (after putting on about 5lbs of lean muscle recently.). So being newer to lifting seriously, and with correct form, which workouts do you think I would benefit most from? I have a pretty solid diet and have upped my calories, started taking all my aminos and creatine and have been using protein regularly now. I have a very fast metabolism and have always been skinny. Seeing some results for the first time ever. What’s the best way to put on lean mass for me? I currently just started doing push, pull, legs, rest with 2 alternating workouts for each day. If you have any advice for my personal situation it would be gladly appreciated and strictly followed ofcourse! I also just started legs in my routine because I realize they won’t get the size I want with only being active...your videos really have transformed my workouts! I never even knew I was doing scull crushers and lat side raises wrong until watching your correct form on them. Please let me know where you think I should focus my energy in the gym! Thanks! Joe (The Fat burning exercises are swapped with the muscle building ones on my app btw)
Scott_Herman  Edit  Delete  Close

@jtiderin haha damn that is a whole lot of numbing required! Those protein bites are so good right?! Being a chef I'm sure you have a good sensation for the best tasting foods! You should always listen to your body. If you mean after doing PPL once each week you feel like running through the routines a second time each, that's fine. But if you mean you do your PUSH day and then feel like doing it the next day, don't do that, you need at least 24 - 48 hours to recover between training the same muscle group. And yes you should be trying to increase the weights where possible each week, particularly during the reverse pyramid compounds. Hope that helps!

Jtiderin  Edit  Delete  Close
@scott_herman Yessir! I get a harsh burning all over from it...redheads are like 4 times as sensitive with our skin so I think having reddish hair makes it worse on me! (They have to give me 4x the normal dose of numbing at the dentist before I even feel numb) so I found a pre that has 800mg in it and just drank it! I will let you know if it’s tolerable but I think I can get used to it enough. It is so heavy in all preworkouts that it’s insane! Like 3.2gs would have me burning on the floor! But I’ll update how the 800mg in the Axe and sledge works for me. Same beta that’s in NO explode...used to use half a scoop in my teens but it always hit me hard. I also use some NOs and then have my BCAAs and carbs during/ at the end of my workouts. I also saw your protein bites and tried them. They were good! I’m a registered nutritionist and previously worked as a chef in a fine dining restaurant here in MI for years...I do have a really good protein bite recipe I know you would enjoy! I’ll just post it and include pertinent the nutritional info related to bodybuilding. I was also wondering about what your thoughts are on listening to your body for training days? Like if I’m doing PPLs then want to do everything again am I fine if I am recovering fast enough? I don’t want to overtrain but I am mainly working on getting perfect form for everything right now and burn sets and getting good pumps. So I’m not maxing out with my PRs every time. Should I try to get close though? Thanks again for all your help!
Scott_Herman  Edit  Delete  Close

@jtiderin well if you can afford it and want to take it, it's a great option. What do you mean when you say that you're really sensitive to it? Do you mean that at a low dosage of 500mg, you get a good feeling from it? Or do you mean that it's giving you some negative side effects?

gskerry
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Hi Scott. Stoked to be underway with this program! My gym is frequently crowded and it's not uncommon to get shut out from a machine or benches for a bit in a session. Wondering what your thoughts are on how best to adapt. e.g. should I (A) wait it out, (B) try to swap in a comparable exercise, (C) move on to next exercise and circle back when weights are free, etc. Thanks!

Scott_Herman  Edit  Delete  Close

@gskerry ideally, if you can, wait for the person to finish their set and see if you can work in with them (or if they only have one or two sets left, wait it out). If they only just started and you can't work in, move on to something else and circle back. And if you still can't get to it, then swap it out for something similar!

PKJ
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Hi Scott, thanks for a great site with a lot of helpful information. Is it possible to combine the push-pull-legs program with running 2-3 times per week? If possible how would you do it. I would usually run 4-8 miles. Would it be better to combine with any other of the programs? Thanks for your help. Best regards PK

Scott_Herman  Edit  Delete  Close

@pkj happy to help my friend! You can absolutely do running 2 - 3 times per week with the PPL program. If you are though, you might want to do the runs instead of the HIIT circuits. Depends what your main goal with the program is. If you're looking to primarily build muscle, then switch the HIIT circuits out for the running. If you're looking to lose fat, you could do both (and it will mean you can eat more food while losing weight). Once you get to MONTH 2 and 3, I'd suggest picking 2 - 3 of the PUSH or PULL days to do your running AFTER training. Would be rough going for a long run after leg day haha!