4 Week
Push-Pull-Legs Program

The Push-Pull-Legs (PPL) program is one of the most effective and balanced training splits for building strength and muscle. This program divides workouts into three main movement patterns:

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🔹 Push Days – Focuses on upper-body pushing movements that work the chest, shoulders, and triceps. 

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🔹 Pull Days – Targets the upper-body pulling muscles, including the back and biceps. 

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🔹 Leg Days – Dedicated to lower-body strength and development, hitting the quads, hamstrings, glutes, and calves. 

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The PPL split allows for optimal recovery while maximizing muscle growth, making it a go-to choice for beginners and advanced lifters alike.

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The program has clickable links to take you directly to YouTube videos demonstrating each exercise. Use the daily workout logs to track your progress. We have crafted each aspect of this program to make it fool-proof and effective!​

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Ready to take your training to the next level? Purchase our PPL program today and start building real strength! Complete the payment below and you will receive the pdf via email.