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?

• Push Pull Legs (3x) — prefer three days? The classic split: one Push, one Pull, one Legs day.
• → Push Pull Legs (6x) — you're here. Every muscle trained twice a week — maximum frequency and volume.

📘 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.