I created this training plan for intermediate-advanced trainees looking to make the absolute most out of their training. Unlike most push/pull/legs programs that are humdrum and predictable, I am calling this routine a push pull legs “system” because it is organized in a very precise and calculated way to maximize gains. Throughout this program, we’ll be borrowing from decades of sports science and years of personal experimentation to reach what I believe is the pinnacle of the PPL split.
Phase 1 is the Base Phase that uses moderate-high volume and moderate-high intensity plus a variety of advanced hypertrophy techniques to “lay the foundation” of hypertrophy.
Phase 2 is the Maximum Overload Phase where we will use low volume and ultra-high intensity to increase familiarity with true muscular failure and ensure progressive overload is occuring.
Phase 3 is the Supercompensation Phase where we will use ultra-high volume and moderate intensity to increase muscle size rapidly. A sudden, large increase in volume will provide a massive stimulus for new growth.
This is my most bodybuilding oriented program to date. We will be using a variety of cutting edge training techniques to build as much muscle in 12 weeks as humanly possible. There are over 75 exercises in this program – many of which I have never showcased anywhere before.
To ensure that strength is not neglected entirely, this program uses a minimalistic approach toward strength and an optimization approach toward hypertrophy. This means that we’ll be using just one heavy set for each of the powerlifts, plus a few back-off sets. This will be sufficient for most people to continue making strength gains while focusing almost entirely on hypertrophy. It’s also worth mentioning that while Phase 1 and 2 include all three powerlifts (squat, bench and deadlift), Phase 3 uses high rep front squats rather than back squats (*evil laugh*).
The program covers 12 weeks of training. Phase 1 of the program lasts 6 weeks, ending with a semi-deload week. Phase 2 lasts for 4 weeks. And finally, Phase 3 lasts for 2 weeks. A deload week is also included at the end of the program, so that you are ready to repeat the program or move on to a new one.
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet for recording the exact weights you use for each lift.
This a unique program that covers all the bases. I love that there are clear, defined directions on lifting technique with each exercise performed. I’m grateful for this program and the impact it has had.
Just finished my 4th week, this program really got my body used to more effective training and it shows in my strength; being able to lift more weight WITH more reps by the end of the first month.
Perfect is the best word to explain it.
I find the plan well rounded and easy to get started with. I love how all the exercises have alternatives so that you can switch it up when you enjoy one movement over the other. I think the plan is great and im really looking forward to the maximum intensity phase that’s coming up real soon! Thanks jeff, love from Sweden 🇸🇪💪
I’ve been going to the gym for 6 months and lacked structure and good form.
Even though this program isn’t intended for beginners, I’d absolutely recommend it to them. The amount of information, diagrams, videos and substitute exercises is astonishing meaning you can pretty much do all of this program with the most basic equipment.
Making fanatic progress, in phase 1 week 5 currently and my progression is crazy.
Massive thanks to Jeff.
Gym gear is optional, as there are no required pieces of equipment to gain muscle and increase strength. With that being said, investing in some chalk or liquid chalk, a 10mm prong or lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to lift more weight for certain exercises.
I will most often use a lifting belt for hard working sets on the squat, bench press, deadlift and overhead press. I wouldn’t recommend wearing a belt on light warm-up sets or isolation exercises. I will use knee sleeves on squat variations and (more optionally) leg press. Chalk and straps can be very useful for improving grip issues on your deadlift and rows. However, keep in mind that straps can become a crutch for poor grip strength if overused. I don’t recommend wearing straps on warm-up sets for this reason. Many people find that an elevated squat shoe can help them get deeper on squats (especially when ankle mobility is limited) and can often improve strength via increased stability.
You can find most of my recommended equipment at the following affiliate link: http://Rise.ca/jeff