Intermediate-Advanced Push/Pull/Legs Hypertrophy Program

It’s time to start training hard AND smart.

Regular price $39.99 USD
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EXPERIENCE: Intermediate to Advanced
GOAL: Mix of Strength and Muscle Gain

WHY IS THIS PROGRAM BETTER THAN OTHER
PUSH PULL LEGS PROGRAMS?

1

BUILT IN PROGRESSION SCHEMES

Unlike most programs, which claim to use “muscle confusion” by constantly switching exercises and causing you to completely spin your wheels in the gym, this program utilizes very specific weekly progression schemes to guarantee that you are actually improving from week to week. Because you have surpassed the “noobie phase”, we will need to use more advanced progression schemes that include both RPE and %1RM prescriptions to continue driving progress.

2

SPECIFIC TRAINING BLOCKS

Most programs are not well organized and can all seem totally random. This Push/Pull/Legs program is divided into two discrete training blocks with separate primary goals. Block 1 focuses primarily on mastering technical execution while building up a large work capacity through progressive load increases at a relatively high set volume. This work capacity will equip us with the abilities needed to optimize results in Block 2 of the program, where volume is decreased as intensity (effort) is increased.

3

RECOVERY MANAGEMENT

This program begins Block 2 with a deload week to emphasize recovery leading into the most psychologically and physically demanding phase of the program. The deload week sees a reduction in volume and intensity (effort) so that recovery can be optimized leading into the upcoming, more challenging phase. The entire program builds in a systematic way to prevent both under-training and overtraining.

4

IT’S ACTUALLY SCIENCE-BASED

“Science-based” has become a bit of a buzzword for training programs, but how many are actually built around research-driven and field-tested principles? This program dedicates more pages to explaining the theory and science behind the program than to the program itself. With 32 unique scientific references, you can rest assured that everything in your program is backed by both research and experience.

WHAT IS INCLUDED WITH THE PUSH PULL LEGS HYPERTROPHY
PROGRAM?

Two separate 8-Week training phases! (over 3 months of training!)

Each training block is 8 weeks long and are designed to build on one another based on the latest periodization and programming principles. Science and practice come together to create one of the most effective and efficient way for intermediate-advanced lifters to progress with BOTH muscle and strength gains.

  • Exact sets (warm up & working), reps, exercises and rest times
  • A complete warm up routine
  • Tracking sheet within the program
  • Deload week to help manage recovery
  • LSRPE tracking for accountability (how hard was your LAST set?)
  • Coaching notes from me: technique and mind-muscle connection cues for every exercise

In case there are any exercises you’re unable to do due to lack of equipment access or injury, alternative options are included for every exercise

This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that auto-populates the exact weights you need to use for each of the main lifts, including boxes for tracking weights on every exercise.

  • Anatomy and biomechanics section
  • A complete FAQ’s section
  • Training support & customer service
  • Video links for every exercise

PUSH/PULL/LEGS HYPERTROPHY TRANSFORMATIONS

Before

After

5/5

“Insane program. Enough variation to keep you from getting bored. Easy to find moTivation when the sets, reps and RPEs are all laid out for you.”

LIAM

Before

After

5/5
MUS

Customer Reviews

Based on 58 reviews
76%
(44)
19%
(11)
3%
(2)
0%
(0)
2%
(1)
D
Darron-Ray Donaldson
Motivational

It's very structured, sometimes very daunting when you're looking at the whole program. However, it gives me a sense of progress when I look at where I started to where I am now

S
Semin Yoo
Push Pull Leg Program

I definitely gained my 3 big lifts a lot after hopping on this program! Same bw but more definition. Absolutely recommended!

k
khawaja mahmood
Push pull legs

Not very user friendly

G
G.N.T.

Enjoying the program. Video guides, substitute exercises, guide docs and explanations really help.

S
Sam
Love it

Content is amazing, love the lifts. I do struggle to use the actual PDF. Requires a lot of work on the front end to plan the lifts and put it in an accessible format for the gym. The how to videos are really helpful but also difficult to use. I was expecting a library to easily look up things but I'm sent to youtube and have to watch 6 ads. Love ya Jeff- appreciate all you do

IS THIS PROGRAM SUITABLE FOR BEGINNERS?

If you are still in your first year or two of training, I’d recommend running through my Fundamentals Hypertrophy Program at least once before advancing onto this routine. While it is hard to define training advancement (since not all years in the gym are created equally) this program was written for people who have been taking their training seriously for at least 2-5 years.

IS THIS PROGRAM SUITABLE FOR WOMEN?

Yes! Anyone who is looking to build muscular size and strength will benefit from this program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.

I CAN’T SQUAT, BENCH PRESS OR DEADLIFT. CAN I STILL RUN THE PROGRAM?

Because of the Exercise Substitutions section, it is doable. For example, if you can’t bench press, you can replace the bench work in this program with dumbbell press, machine chest press or dips and run the rest of the program as is. If you can’t deadlift, you can replace the deadlift work with hip thrusts and/or lower back extensions. If you can’t squat, you can replace the squat work with front squats, hack squats or leg press.  If you buy the program and aren’t sure if you can tweak it to fit your needs, feel free to reach out to my coaching support team and we will help you adjust the program or offer a refund if it ends up being unsuitable for you.

HOW MANY DAYS A WEEK WILL I BE IN THE GYM?

You will be in the gym 6 days a week on this program. If that is too much for you, I’d recommend taking my program selector quiz to find a program that is better suited for your schedule and goals.

DO I NEED ACCESS TO A GYM? CAN I RUN THE PROGRAM WITH A HOME GYM?

To run the program exactly as written (without any substitutions), you would need gym access as there are a few cable and basic machine exercises included. However, because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and easily swap exercises and tailor it to your situation.

MORE QUESTIONS?

If you have any other questions, please feel free to reach out to my coaching support team at any time.

READY TO START THIS PROGRAM?