PUSH | PULL | LEGS TRAINING PLAN

The program follows a 6-workout Push / Pull / Legs split with alternating A and B sessions:
    •    Push A
    •    Push B
    •    Pull A
    •    Pull B
    •    Legs A
    •    Legs B

Each A and B workout targets the same muscle groups using different exercises and loading strategies, providing balanced development and long-term progression.
 

 

 

Training Philosophy

The foundation of this program is based on intelligent volume, progressive overload, and recovery management.

Rather than repeating the same workouts weekly, the A/B structure introduces variation in:
    •    Exercise selection
    •    Training angles
    •    Rep ranges and intensity

This approach maximizes muscle stimulation while reducing joint stress, overuse injuries, and training stagnation. The program is designed to be sustainable, allowing athletes to train hard while continuing to progress over time.

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What’s Included
    •    A complete Push / Pull / Legs program with A & B variations
    •    Balanced weekly volume for hypertrophy and strength
    •    Clear progression structure for long-term results
    •    Flexible rest day options to match recovery and lifestyle
    •    Suitable for natural and advanced lifters

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Recovery & Scheduling Options

The program can be customized using two proven scheduling formats:

2 Days Training / 1 Day Rest (2 ON / 1 OFF)
Ideal for those needing additional recovery or managing high stress levels.

3 Days Training / 1 Day Rest (3 ON / 1 OFF)
Designed for athletes with strong recovery capacity seeking higher weekly volume and faster progression.