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!

WANT ACCESS TO THE ENTIRE PROGRAM?  JOIN NOW FOR 7 DAYS FREE!  USE CODE: MS7

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Comments

Cory_Young
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Hey Scott, I’m currently doing the PPL split. Is it normal for my back muscles to be tender after doing chest? Or Could I be packing my shoulders and arching lower back to tight? 

Scott_Herman  Edit  Delete  Close

@cory_young Thats normal.  Your back is the main supporter when benching!

Danholtom
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It won't let me open the calender downloads it but says unable to open??
ScottYoung
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Hey Scott, Scott here haha. Been doing ppl for 6 months now. Absolutely love it. My problem is now with my work schedule and custody of my kids I’m struggling to get the 6 days to train. If I know I can only get to the gym couple times for the week should I do like a full body or just keep doing ppl as I can 

Scott_Herman  Edit  Delete  Close

@scottyoung Hey  Scott! Just keep doing the PPL and rotate the workouts.  If you miss a day, dont skip. just move it to the next day you hit the gym.  Full Body works great though too.  Maybe try my Full Body Evolution to sitch things up?

markmccavitt89
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Hi Scott how best would you incorporate your recent ahhhmmm video into this, something I really want to develop?
Scott_Herman  Edit  Delete  Close

@markmccavitt89 You could incorporate the ARM workout on the CIRCUIT/REST day after LEGS.. then depending on how you feel.  you can go into PUSH.. or give yourself 1 rest day before the next workout!

Kimolainnen83
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So question, im just a tad confused. How does this work? is it push a, Pull a, Legs a, Circuit a and B or do you  do  push, pull and leg and then add one of the circuit ones at the end?

Scott_Herman  Edit  Delete  Close

@kimolainnen83 check out the calendar - that explains everything! It's on the right hand side of this page 😁 

hamzajj456
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Scott I'm really confused, you've got to help me out. I'm trying to do your PPL for 6 days. But I can't figure out which way to start. Should I just do each month twice a week or should i alternate?
Scott_Herman  Edit  Delete  Close

@hamzajj456 do you mean you're trying to train 6 days per week? If so just start from MONTH 3 on the calendar 😁 

trifonov99
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Help! I can't open the program 12 week calendar
Scott_Herman  Edit  Delete  Close

@trifonov99 what seems to be the problem man? Do you mean it won't download the Excel sheet at all or does it download but not open?

echoitia
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Can I repeat Push, Pull and Legs and make it another 3 days? so in total of days 6 days of PPL in a week, is that okay?

Scott_Herman  Edit  Delete  Close

@echoitia well yes but if that's the case you will just be starting from MONTH 3, if you're intermediate or advanced 😊 

SharkSenpai
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Hey can't wait to start this as I'm a high school student preparing for my spring season of rowing. Hope this will help to raise some muscle so I don't need to be on the lightweight squad anymore.

Scott_Herman  Edit  Delete  Close

@sharksenpai this will definitely help you pack on some muscle my bro! Just make sure you are eating enough food as well - that is the KEY to growing! Use the @mealplan calculator if you haven't yet to make sure you have a starting point! You can always upgrade to Patinum+ and post in the Platinum+ @forums if you want some more in-depth one-on-one help with your diet or training!

scottpeattie
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Hey Scott this is really just a thanks for all the hard work you do and bringing the right info to people who need help. It’s reassuring to know that there’s someone who cares more about the people than the money. Bringing this at an affordable price has been really beneficial for me. It means I can continue to work hard on my workouts properly get the right info. Above that a fantastic meal plan app which has helped me start to lose the last bit of body fat. I’m on month 2 of push, pull, legs and loving it. The meal plan is great it has food which tastes great without breaking the bank. Thanks again love all your YouTube and insta posts as well. Scott
Scott_Herman  Edit  Delete  Close

@scottpeattie you are very welcome! Makes me so happy to hear when you guys are finding everything super helpful to make progress. And with all the average information and misinformation that is available out there, it's important I give you a place where you can actually get the best information. All about helping the community!