{"product_id":"push-pull-legs-workout-program-3-days-a-week-12-weeks-pdf-tracker","title":"Push Pull Legs Workout Program — 3 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003ch3\u003eWhich Push\/Pull\/Legs program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003ePush Pull Legs (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. The classic split on three focused days — each muscle gets its own day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush Pull Legs (6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's a priority? Run the split twice a week and train every muscle twice.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 67-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— one Push, one Pull, one Legs each week, written out set by set\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength \u0026amp; size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters who love the Push\/Pull\/Legs split and want it programmed right\u003c\/li\u003e\n\u003cli\u003eIntermediates who want real structure and progression for every muscle\u003c\/li\u003e\n\u003cli\u003eAnyone who wants the classic split on just three days a week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 67-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 3 days enough for Push\/Pull\/Legs?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — each day carries all of that muscle group's weekly volume, so three focused sessions cover everything.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs it beginner-friendly?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt works for motivated beginners (every lift has a demo and an easier option) and it's ideal for intermediates.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003ePush. Pull. Legs. Show up, follow the page, grow.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854355878207,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_dc7b8b42-456d-4c46-9273-c9080bea45c7.png?v=1785701692","url":"https:\/\/www.chalkperformancetraining.com\/products\/push-pull-legs-workout-program-3-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}