Push, Pull, Legs!
Skyrocket Your MUSCLE MASS & STRENGTH in 12 Weeks With Workouts Customized Just For You!
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!
About The Author
Hi Scott was an avid bodybuilder in my youth- I am now 67 definitely buff fat and have lost 50% muscle mass- 6’2” 240 lb 31 % body fat- workout approximately 2X / wk inconsistent- thank you for selecting the 12 week push pull legs routine- just wondering where I should start with poundage- thx Kevin
Hi Scott was an avid bodybuilder in my youth- I am now 67 definitely buff fat and have lost 50% muscle mass- 6’2” 240 lb 31 % body fat- workout approximately 2X / wk inconsistent- thank you for selecting the 12 week push pull legs routine- just wondering where I should start with poundage- thx Kevin
Can I use both A & C workouts in the same week? Or do I have to still do B workouts with A workouts?
@sonebone_5874 sure you can switch up the program. What's layed out is just a guide to get you started. from here, start experimenting!
Can I use both A & C workouts in the same week? Or do I have to still do B workouts with A workouts?
Hi, just want to ask aren't there too many exercises as well as reps and sets for a day? Most of my trainers advised me that there should only be 5-6 exercises and around 3-4 sets for a workout, otherwise it is counterproductive. I am trying to bulk and build muscle as an ectomorph.
@eleo4u definitely not too many. Remember each session you are training multiple muscle groups, hence why there's so many exercises. As long as you are eating enough, then it's not too much! Diet is key!!
Allright - I've put in three weeks of just doing 3x 10-12 reps with 2 exercises per major muscle group to get back into regular gym work. I'm no longer sore from that, and ready to up the intensity.
So, I'm going to try this program as a 6-day push - pull - legs - push - pull - legs - rest program. after 4 weeks we'll see how I feel - I may need the deload week at that point. I have some lifting experience and I'm healthy, but i'm 48.
Somehow I can't bring myself to do intense cardio, unless there's a basketball game on, so I'm gonig to have to laser-focus on eating right. I appreciate the meal planner!
Is there a sheet on the site somewhere to track your weights / reps? If not, i can make one, but i'm starting tomorrow!
@nathanmiller you should always be getting 2 - 3minutes of rest between sets. It really does matter and will go a long way in helping your progress!
Hi Scott, for this program should I increase the weight for every set in the same exercise or keep the weight same for all sets if possible? Should I only increase if I can preserve increasing weight for each set. For example if I do 10 reps with weight 10-15-20-25 and fail on 25, wait until I can do 25 on last one to increase weight on all sets?
Also, is it recommended to attempt higher rep in rep range if possible, for 8-10 always try 10 and do 8 if you fail to do 10?
@scaryrobotx hey Michael! You want to always be trying to increase the weight where you can each week. But not each set. If you're increasing the weight on each set, then you have started with a weight that's too light. If you can do the same weight for all of your sets, then you would increase that weight when you do the next session. Always aim for the higher end of the rep range, but know that you have that lower number as a 'back-up'. So aim for 10 reps, but as you go through the sets and fatigue, if you only get 9 or 8 reps, that's OK. But then keep with that weight until you can do all 3 sets of 10 reps, then increase. Hope that helps!
Hi Scott, how are you?
Today I was at the gym and I was wondering, when do you know it's moment to put more weight?
If you can do an exercise (skullcrushers for example) with 7 kg, but still can't do a full set with 9. You could do as much reps as you can with 9 and end the remaining reps of the set with 7 kg?
Oh and 2nd question: I have been doing wrist dumbell curls while resting between sets of compound exercises. Do you recomend the exercise for forearms?
@wess77 hey Daniel! You nailed it with how to manage your sets if you can't do all of your reps with a certain weight. Increase the weight once you can do all of your sets and all of your reps with, say, 7kg, then do as many as you can with the 9kg the following week and either do a rest pause, or finish your set with lighter weight. For example, if you're aiming for 10 reps and you can do 7 or 8 reps with the 9kg, just take a quick break (maybe 10 seconds) then do the last 2 - 3 reps.
Wrist curls are great for forearms. I would say as long as it's not taking away from your exercise then it's fine to do it between sets. Otherwise I would throw it in at the end of your workout!
@gias hey man! Awesome that you are ready to get back in the gym! The calendar downloads no problems for me - are you trying to download it on your PC or phone? And if you are on your phone, is it through the app or your web browser?
I wanted to start this program but I don’t feel like I can dedicate 6 days a week to training. Right now I think my max would be 3-4 days. Any suggestions?
@ondessonk25 you can still do this program man! You can just structure it like MONTH 1 is structured and just focus on the PPL workouts, not so much the circuits. Then you can just run through A, B and C workouts every month! Then if you decide to do a 4th day, you can just pick one of the circuits to do!