{"product_id":"push-pull-legs-workout-program-6-days-a-week-12-weeks-pdf-tracker","title":"Push Pull Legs Workout Program — 6 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eTrain every muscle twice a week.\u003c\/p\u003e\n\u003cp\u003eSix 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.\u003c\/p\u003e\n\u003ch3\u003eWhich Push\/Pull\/Legs program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush Pull Legs (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— prefer three days? The classic split: one Push, one Pull, one Legs day.\u003c\/li\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003ePush Pull Legs (6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Every muscle trained twice a week — maximum frequency and volume.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 103-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e72 workouts\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— six distinct days, all 12 weeks, 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\u003eDedicated lifters who can commit to six sessions a week\u003c\/li\u003e\n\u003cli\u003eIntermediate to advanced — you recover well and want high frequency\u003c\/li\u003e\n\u003cli\u003eAnyone chasing maximum size with every muscle hit twice a week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 103-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 72 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 6 days a week too much?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNot if you recover well. It's built with smart progression and rotating volume so six days is challenging but sustainable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShould I pick 6x or 3x?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eChoose 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).\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\"\u003eSix days. Every muscle, twice. Show up and grow.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854358827327,"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_5a8c77cd-1f62-42b4-afd4-d2656194b28f.png?v=1785701914","url":"https:\/\/www.chalkperformancetraining.com\/products\/push-pull-legs-workout-program-6-days-a-week-12-weeks-pdf-tracker","provider":"CHALK Online","version":"1.0","type":"link"}