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, 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!

compeau
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Hi Scott - I had an elbow injury several years ago and the surgeon told me to avoid any exercise that involves pushups, or a push motion using my whole body weight. Do you have suggestions for substitute exercises in place of burpees or plank rotation pushups for the HIIT days?

Scott_Herman  Edit  Delete  Close

@compeau what if you did a modified push-up with your hands on a bench, so that it displaces some more of your bodyweight - would that be OK on your elbow? If not, grab some dumbbells and do a floor press instead! And for the plank rotation, just do an oblique toe touch (lay on your back on the ground, heels close to your glutes and rotate side-to-side trying to get your hands to touch your heels)

Ectowoman
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Thank you Scott for being my virtual personal trainer. I follow thus program to a T and I’ve seen such gains aesthetically and strength wise. It’s been a struggle because I’m naturally very thin...5’9 and 125lb, I’ve put on six pounds of muscle and leaned out too. I feel great and sexy! Thanks again. Side note: thus routine rocks because it allows me to have a life outside of the gym too! 

Scott_Herman  Edit  Delete  Close

@ectowoman makes me so happy to hear this! Six pounds of lean muscle so far is awesome! Keep up the great work!

ted0_bg
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@scott_herman Hi, just want to ask if this program would allow me to burn fat and the same time build muscle, of course with the right meal plan, or I will become bulky with belly? Sorry if the question seems stupid, I simply don't know much about fitness.

Scott_Herman  Edit  Delete  Close

@ted0_bg well, if you've only been training for a year and you've had a long break because of an injury, you might still be slightly in your newbie phase, which is a good thing because it means you probably can use this program to maximize muscle gain and fat loss at the same time! You should follow this PPL program but start off by eating at maintenance - see what your body fat does after one week. If it drops, then you might be able to go into a really small surplus of about 250 calories daily to keep the fat loss going while you add muscle!

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 😁