Push Pull Legs Workout Program — 3 Days a Week, 12 Weeks (PDF + Tracker)
The classic split, programmed right. One Push day, one Pull day, one Legs day — each loaded with all of that muscle group's volume for the week. Twelve weeks, every set, rep, and weight decided for you.
Which Push/Pull/Legs program matches your week?
📘 Inside the 67-page guide
- 36 workouts — one Push, one Pull, one Legs each week, written out set by set
- Double progression — the simple method that adds strength & size every week
- A form-demo video on every single lift
- A warm-up for every training day
- A swap for every exercise — busy rack or cranky joint? covered
- Bonus: picking your weights, RPE, recovery & common mistakes to skip
📊 Plus a fillable Excel tracker
- Log every set, weight & week in one place
- Locked so you only type in your numbers
- Works on phone, Excel, Google Sheets or Numbers
Your 12 weeks
- Block 1 — Strength Base · build the foundation
- Block 2 — Hypertrophy · pack on size
- Block 3 — Peak · sharpen and get strong
- Barbell, dumbbell, machine & cable options on every movement
Who it's for
- Lifters who love the Push/Pull/Legs split and want it programmed right
- Intermediates who want real structure and progression for every muscle
- Anyone who wants the classic split on just three days a week
What you get
- ✅ 67-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 36 workouts across 3 blocks
- ✅ Double progression that works every week
- ✅ Warm-ups, swaps & a demo on every lift
- ✅ Works on any device — yours forever
Common questions
- Is 3 days enough for Push/Pull/Legs? Yes — each day carries all of that muscle group's weekly volume, so three focused sessions cover everything.
- Is it beginner-friendly? It works for motivated beginners (every lift has a demo and an easier option) and it's ideal for intermediates.
- What equipment do I need? A standard gym — barbell, dumbbell, machine, or cable options on every movement.
- What do I get, and does anything ship? A digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.
- Can I use it on my phone? Yes — log right on the page, or print all 12 weeks.
Push. Pull. Legs. Show up, follow the page, grow.
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