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!
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.
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 😁

Vasika
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Hey Scott! Started the push workout today and the pump is nuts! Plus I love the workout itself, it didn't take me that long to do! One question though, how does the progression scheme work? Do I add weight every time I hit the top of my rep range? Or do I add an extra rep or two?
Vasika  Edit  Delete  Close
@scott_herman Oh my mistake, I should have specified. I was also curious about the progression for the pyramids on the compound lifts. For example would I be increasing the weight across all my sets or just the final set? I have been increasing across all sets so far for my compounds.
Scott_Herman  Edit  Delete  Close

@vasika do you mean for the general movements after the reverse pyramid? I suggest increasing the weight when you can consistently hit the top of your rep range - e.g. if you hit 4 sets of 10 on the shoulder press, then increase the weight next time

dominiek
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Hi Scott I have been using this program for about 5 months now and enjoyed it very much. Butt I've been getting bored of it lately, which program of yours would you recommend to switch it up or get to that next level?
Scott_Herman  Edit  Delete  Close

@dominiek try Full Body Evolution, that way you can get a little more frequency than you're getting with PPL, plus you can increase the intensity a bit now that I added drop sets to FBE! https://muscularstrength.com/full-body-evolution

emaildothales
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Hi, many nice programs, wondering each one should I choose to start? I workout for about 1 year, normaly 2-3 days per week as my schedule permit. Today I work back in one day,chest in another,  and then leg. should I do Pull, push and leg. Or after 1 year doing the same work-out split, should I try something else. After 3-4 months, go for another of your program?

Scott_Herman  Edit  Delete  Close

@emaildothales well if you have 2 - 3 days to workout, Full Body Evolution might be your best option. Did you use my program selector? https://muscularstrength.com/program-selector

Strengthtofight
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Can you please provide the link to ccolossus curl tutorial?
Scott_Herman  Edit  Delete  Close

@strengthtofight go to 5:00 in the PULL B workout - it's demonstrated there and I explain how to do it 😁 

jeremyssc
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hi scott. how can i determine how much weight should use for each exercise?

Scott_Herman  Edit  Delete  Close

@jeremyssc as much as you can handle with proper form. You'll find that out through trial and error my friend. Only you know how strong you are so you have to go in and try different weights on each exercise. Then go up if it feels too light or down if it feels to heavy. You'll get the hang of it pretty quickly 😊

pacozaa
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why my account switch back to "gold" and cannot switch back to "platinum"?  I got the same problem again.

Scott_Herman  Edit  Delete  Close

@pacozaa I messaged you Sarin, your account is fixed now!

pacozaa  Edit  Delete  Close

@pacozaa Tried my credit card, doesn't work. 

pacozaa  Edit  Delete  Close

@scott_herman If you take a look at my last post, you will see I have a problem switch from GOLD to PLATINUM the first few times. Yesterday my PLATINUM switch back to GOLD for some reason. I tried PAYPAL, still doesn't work.

ahhsnap13
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Hey Scott, 

I keep hitting plateaus on my Barbell Bench, I am not new to lifting but I am new to your programs, I'm about half way through your Push Pull Legs month 1 program. I find myself when I get close to my plateau weight my form goes to crap. Any ideas on what to do? By the way I have gained and surpassed my other plateaus in other exercises thanks to your program! So much thanks for that. God bless.  

Scott_Herman  Edit  Delete  Close

@ahhsnap13 do you have a rack with safety bars so you can let it hit the safety bars and bail out if you need to? If not, keep going as hard as you can and wait until you get to MONTH 2. The pause bench press might help you break through that plateau, it's a great way to build strength!

ahhsnap13  Edit  Delete  Close

@scott_herman Im by my lonesome when I lift. I lift in my home gym, Im kind of a loner and use my gym time as a way to clear my head, my therapy. Any ideas would be awesome! Thanks a million Scott for the work you do!

Scott_Herman  Edit  Delete  Close

@ahhsnap13 wrist wraps are fine to use if you need them. Have you got a spotter so you can do some forced reps? That's a great way to break through plateaus - literally pushing yourself to do weight you can't handle. But also it can be a mental thing - having a spotter there so you know you are safe can help you grind out weights you didn't think you could before.

Strengthtofight
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As it turns out even the Smith machine is fucked up in my horrible gym. What can I do in place of rack pulls? Or else is there any alternative way to do it!?
Scott_Herman  Edit  Delete  Close

@strengthtofight yeah that would still work.. if it balances there haha. Go to 5:00 in the PULL B video. The Colossus Curl is demonstrated there and I explain how to do it.

Strengthtofight  Edit  Delete  Close
@scott_herman Would it be fine if the bar lands on a platform in the middle instead of the sides? Also please provide the link for colossus curl video. Lastly sorry for the saltiness, I'll just ignore her.
Scott_Herman  Edit  Delete  Close

@strengthtofight actually they are for building strength in the lockout - deficit deadlifts are for building strength off the floor haha. But unfortunately no, there's no real alternative to rack pulls for building that lockout strength - unless you want to try doing block pulls with a barbell on top of a couple of boxes either side of you? That would be your next best option for the lockout if you have boxes high enough for that.



Also, guys, let's please try to keep it civil and friendly here. Everyone is just here to learn, share their progress and make some gains 😊