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?

• → Push Pull Legs (3x) — you're here. The classic split on three focused days — each muscle gets its own day.
• Push Pull Legs (6x) — training's a priority? Run the split twice a week and train every muscle twice.

📘 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.