Push Pull Legs Workout Program — 6 Days a Week, 12 Weeks (PDF + Tracker)
Train every muscle twice a week.
Six focused days — Push, Pull and Legs, run through twice. The high-frequency, high-volume split serious lifters grow on. Twelve weeks, every set, rep, and weight decided for you.
Which Push/Pull/Legs program matches your week?
📘 Inside the 103-page guide
- 72 workouts — six distinct days, all 12 weeks, 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
- Dedicated lifters who can commit to six sessions a week
- Intermediate to advanced — you recover well and want high frequency
- Anyone chasing maximum size with every muscle hit twice a week
What you get
- ✅ 103-page program + coaching guide (instant download)
- ✅ Fillable Excel workbook — all 12 weeks
- ✅ 72 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 6 days a week too much? Not if you recover well. It's built with smart progression and rotating volume so six days is challenging but sustainable.
- Should I pick 6x or 3x? Choose 6x if you can train six days and want every muscle hit twice a week. If three days fits your life, go with Push Pull Legs (3x).
- 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.
Six days. Every muscle, twice. Show up and grow.
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