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!
ThatKidTaylor
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Hey Scott, I’m gonna do a deload week soon. Should I avoid doing the circuits/cardio or can I still do these in a deload week?

Wolfman81
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How long should these ppl routines take?
Wolfman81
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do you have tracking sheets for these programs, somewhere I can record weights and progress?  thanks

Scott_Herman  Edit  Delete  Close

@wolfman81 yes you can use the Excel sheet for each routine 😁

cbseakashmanoj
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I'm a 17 year old starting your PPL program. Should I take any supplements other than a healthy diet?

Scott_Herman  Edit  Delete  Close

@cbseakashmanoj you don't NEED to. But you can. I would stick to protein (if you aren't getting enough protein from your diet) and creatine. Again, you don't need them, but if you can afford them they can be helpful. Whether you get something like a pre-workout as well is up to you if you think you need the energy.

Sinistakillakoi
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Hey Scott! I am trying to get access to the meal plans but I guess I need an activation code?? I need to get my diet on track
Scott_Herman  Edit  Delete  Close

@sinistakillakoi you just have to use the same information you have as your username and password here on the site. That should give you access to the meal planner!

RyanRyan
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Hi Scott, Loving the PPL program. I am about to use your C workouts. Concerning the push workouts, I noticed that push A alone had the flat bench press in the strength phase. Would push B and C allow me to maintain my strength in the barbell flat bench press (in push A)? Secondly at what point do I start back doing push A? Thanks in advance for your help and keep up the great work!
Scott_Herman  Edit  Delete  Close

@ryanryan PUSH B would definitely help you maintain that strength. PUSH C of course doesn't have the bench press first, but by working on your overhead press, some of that will carry over to your bench press. And if you're doing PUSH C, you should also be doing PUSH B or PUSH A in that same week. Did you check out the calendar? You do the B workouts in MONTH 2, but then go back to doing both A & B workouts in MONTH 3.

MikeyOhSnap
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Hey Scott. I'm doing ppl and wondered if there's an alternate for overhead press. I workout in my basement with super low ceilings. I've been doing them kneeling but I'm not sure if that's a good idea or not.
Scott_Herman  Edit  Delete  Close

@mikeyohsnap have you tried a Z press? That's where you literally sit on the floor - that might be the best option for you and your situation!

MikeyOhSnap  Edit  Delete  Close
@nvsd i tried and the weights just come too close to my water pipes. I might try making a low box to sit on.
Blakec121179
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Hi everyone! I’m loving the PPL workout but I’m having a really hard time progressing with my bench press and squat. I’m coming to this program after doing StrongLifts 5x5 for about 3 months.  I got my deadlift up to 280 but my squat to 150 and bench press to 125. I’m 6’7, 210 pounds. I’m eating 3500 calories a day and I am gaining weight. My arms and legs are very long so I know that’s part of the issue. I do make sure I’m doing a full range of motion but I can’t seem to progress.  Any tips for how I can break through these plateaus? Thanks guys!

Blakec121179  Edit  Delete  Close

@scott_herman I don’t have a spotter so I’ll start doing them in the squat rack and see if that works. My progression on deadlift has been pretty steady but for some reason so much slower on bench and squat. Thanks Scott, I really appreciate it!


Scott_Herman  Edit  Delete  Close

@blakec121179 OK so it shouldn't be that you're in need of a deload week. Have you got a spotter for the squat or bench press to push out some forced reps? That will help. As for the deadlift, just try to add a little bit, even 2.5lbs - 5lbs to some of the sets you're doing. It doesn't have to be every set that you're lifting more than the week before. But if for example one week you hit 225lbs for 7, then 235lbs for 5, the next week you might try to get 230lbs for 7 and then still 235lbs for 5. So you're still progressing, just not on every set (this can be used for each lift, but I used the deadlift as an example because that's an exercise where you can't get a spotter). Hope that makes sense!

Caleb19
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im 16, 206 pounds and skinny fat. I have over a year of lifting experience, will this program help me lose my fat and build muscle? 


Scott_Herman  Edit  Delete  Close

@caleb19 yes it absolutely will! You are probably still in or around that newbie phase so there's potential for you to gain muscle and lose fat at the same time. At 16 and skinny fat, just make sure you are keeping yourself in a small surplus!

soarq
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Hello Scott, I'm a complete gym beginner (have some running experience a 3h29m marathon) and on the fence whether to start with FBE or PPL. I'm 33, 150 lbs, 5'11 and about 18-20% in body fat. I can go to the gym maximum 5x/week but would prefer 3-4 times. Main goal is maximum muscle size gain in shortest time possible of course. Which program do you recommend? Do you hit each same muscle group 2x/week in both FBE & PPL?

Scott_Herman  Edit  Delete  Close

@soarq that's viable, for sure! Basically full body Push / Pull workouts. It's just a matter of getting enough volume in with your leg training on those days!

soarq  Edit  Delete  Close

@scott_herman thanks for the advice, man. I've also been thinking about doing PPL 4x/week without a separate leg day, that is I would spread all the leg day exercises onto push and pull days. An example of this split would be: Push+Legs 1/2, Pull+Legs 2/2, REST, Push + Legs 1/2, Pull + Legs 2/2, REST, REST. What do you think? Is it a viable option or legs wouldn't get enough of a workout and need a day of their own?



Scott_Herman  Edit  Delete  Close

@soarq if you're aiming to go 3 - 4 times per week, stick with Full Body Evolution. That will give you the most bang for your buck! FBE will see you hitting everything 2 - 3 times per week!