The Ultimate Push Pull Legs System: Training Split 5x Per Week

This program was designed for intermediate-advanced trainees looking to get as jacked as possible. If you’ve been training for roughly 2-5 years, with a generally serious approach toward your training sessions, you’ll make serious gains on this program. Within each phase there are a variety of new and effective techniques that you won’t see in the more humdrum PPL routines. You’ll find stuff like:

partial stretch-reps
feeder sets
mechanical dropsets
strategic cheating
cluster sets

What's New?

Everything! This program is unlike anything I’ve ever released before
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.
Three distinct phases
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.
Maximum muscle gains
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.
Strength minimalism, muscle optimization
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*).