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!
Blakec121179
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I was doing pull A today and hit a PR of 280 on my deadlift and did 30 reps of 95 lbs but after that I was completely exhausted and couldn’t finish the rest of the workout. I don’t know why but I felt really nauseous and lightheaded. I had to come back several hours later and finish the workout. Any ideas on how I can avoid this in the future?

Skeefus
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Hey Scott, I usually only have 2 hours a day to work out, any advice on how to devote my time while doing this program?
Scott_Herman  Edit  Delete  Close

@skeefus 2 hours should be more than enough time to complete these workouts each day man! If you are sticking to the rest periods, it should only be 90 - 105 minutes max!

Gonzalol
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Hey Scott, was wondering how am I supposed to progress the accesory lifts

For instance on the Dumbell Skull Crusher Im doing 4*10 using 5 kg.  But if I go to 7.5kg the reps go down by a lot since its an increase in 50%.

Should I do 1 set of 7.5kg and the other 3 of 5kg and next time 2 sets of 7.5kg and 2 sets of 5kg and so on?

Thanks in advance brother. Btw after months of being in a plateou Ive increased my main lifts in every single session after following this program, so thanks alot!

Gonzalol  Edit  Delete  Close

@scott_herman Perfect, thanks for the advice bro! Looking forward to share my results in the months ahead

Scott_Herman  Edit  Delete  Close

@gonzalol my suggestion would be to go in for the 30 minute session and just do as much as you can! Superset some of the exercises so you can get more done in less time and also, try doing 3 sets for some exercises instead of 4 (for this week while you have less time).

Gonzalol  Edit  Delete  Close

@scott_herman Thanks for the answer man. Would like to squeeze another question if possible, this week I need to stay longer at work so cant go to workout in the afternoon. I do can go to workout very early in the morning but only for 30min (the routine usually takes me about an hour). Is it worth it to go for that half hour or just rest that day?. Thanks in advance!

Robbyb1125
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Hey scott. Im trying to decide which program of yours to follow. Im liking push pull legs so far, anyway my idol in fitness is kevin hart. I know you cant copy a body because of genetics and the fact that im a different person, but hes a good example of what id like to work towards. Wondering which would fit that goal?
Scott_Herman  Edit  Delete  Close

@robbyb1125 PPL is probably perfect. Kevin looks to be pretty lean right and athletic and you could get that with most programs here, but the circuits will really help you to stay lean while building muscle!

Baggins
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Hey Scott,

I have been doing this program for a while now and would like to start doing the 5 day split however really enjoy the way PPL is set out. Is there a way i could somehow incorporate the 2? I was thinking perhaps having one half of PPL dedicated to building muscle (incorporating burn sets from the 5 day split) and keeping the other half as is from this program as i still would like to work on strength training. Would you advise this? If not, is there perhaps another way i could do it that you think would be better?  

Scott_Herman  Edit  Delete  Close

@baggins I think what you're thinking is the best way to go about it. Because you're at the stage where you're doing each PPL workout twice per week, you can have one with supersets and a bit more volume and then one just remaining the same as the routine already is. You could even substitute one of the PUSH workouts for the Chest, Triceps & Abs routine and one of the PULL workouts for the Back, BIceps & Obliques routine. With the leg routine, I'd suggest just adding burn sets to the LEGS-A or LEGS-B workout.

marcydunham
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Hey, just started the program and was wondering where the circuit workouts would fit into a week of training?

Lbenes
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Hi Scott,

I plan to try this workout routine for the next 2 months.  I had a question about the Pull Workout.  My arms naturally tend to grow pretty quickly, so I wonder about switching out some of the biceps focused movements for more lat focused movements during month 1.  Do you have any particular recommendations or if you think this is a good idea?

Thanks, Lex

Scott_Herman  Edit  Delete  Close

@lbenes are you planning to not do any biceps movements at all? Or just take out one biceps exercise from each of the pull sessions? You could do a straight-arm pushdown for one and an underhand barbell row for the other.

Rwoodiwiss21
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Hi Scott, so can I just clarify. Every push day for the the entirety of the first month will be the same workout? Just making progression each time. Same for pull and leg sessions

Regards Robbie

Scott_Herman  Edit  Delete  Close

@rwoodiwiss21 yes that's right! You're spot on Robbie 😁 Hope you're enjoying the program!

ShaneOMac
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Hye Scott.. I am. Currently doing a split as chest /triceps back /biceps legs / shoulders for 6 days.. Is it too much volume? Usually I do 24 sets per week per bdy part divided into 2 days so give and take 12 sets per body part per day.. Since I am doing a cutting phase should I take more rest days or if I am not feeling sore continue doing it.
Scott_Herman  Edit  Delete  Close

@shaneomac that sounds OK if you're spreading it over two workouts like that! Yes take more rest days if you feel you need them, but if you're feeling good with your 6 days per week then you can stick with that!

MUHMMADALSAADIFIT
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Scoot I want to ask you how to cheat because sometimes you need to be social like family dinner or friends dinner I know it's just once a while but how I can cheat without losing muscle or gain fat because I have a graduate party and there are a big dinner and a dessert so teach me how to do the math in my fitness pal  

Scott_Herman  Edit  Delete  Close

@muhmmadalsaadifit well sometimes when you have special occasions like that, it's OK to not track. You don't have to track everything all the time and one cheat meal here and there isn't going to derail your progress completely if you're smart about it. Just make sure you eat really good food during the day leading up to dinner, but don't eat too much. Make sure you leave yourself plenty of calories to spare if you know you're going to go all in at the graduation dinner. Particularly carbs I would suggest limiting during the day. That way you won't end up being over by too much, even in you do overindulge. But enjoy it man! Got to enjoy good times and good food in life 😁