Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .
As a certified personal trainer with years of experience in strength training and building muscle, I’m excited to share the push, pull, and leg workout plan that has consistently delivered remarkable results for my clients. This comprehensive strength training plan isn’t just another generic fitness routine – it’s a carefully crafted system that I’ve personally developed and refined through countless training sessions with clients from diverse backgrounds.
The push and pull leg method has become the cornerstone of my training practice, and for good reason. Over the years, I’ve witnessed incredible transformations using this specific strength training approach, but none more impressive than my client Jeremy’s journey. Jeremy came to me as a typical busy professional, carrying excess weight and lacking the muscle definition he desired. Through the implementation of this push, pull, and leg workout plan, combined with dedicated nutrition coaching, Jeremy achieved what many would consider impossible.
In just 12 months of consistent training using this push-pull leg method, Jeremy lost an astounding 20 kilograms of body fat while simultaneously building solid muscle throughout his entire body. His chest workout results were particularly impressive, developing a broad, powerful upper body that completely transformed his physique. The back workout component of our strength training plan helped him build the V-taper he’d always wanted, while our comprehensive leg workout routine gave him the strong, muscular lower body foundation that supported his entire transformation.
Jeremy’s success wasn’t just about the physical changes, though they were dramatic. What made him truly happy was how the push, pull, and leg method integrated seamlessly into his busy lifestyle. Unlike complicated workout plans that require hours in the gym, this strength training system allowed Jeremy to achieve maximum results with just three focused training sessions per week. The efficiency of the push and pull approach meant he could dedicate one day to chest workout and shoulder development, another to back workout and bicep training, and a third to comprehensive leg workout routines.
The key to Jeremy’s success lay not just in the workout plan itself, but in how he embraced the entire lifestyle change. While the push, pull, and leg training provided the stimulus for muscle growth and fat loss, Jeremy also worked diligently on his nutrition, creating the caloric deficit necessary for his 20-kilogram fat loss while providing his body with the nutrients needed for building muscle and recovery.
Why the Push/Pull/Legs Workout
The push, pull, and leg workout structure represents the pinnacle of strength training efficiency and effectiveness. This workout plan divides your training into three distinct movement patterns, allowing for optimal muscle recovery while maximising training frequency. Unlike full-body workout plans that can lead to overtraining, or body-part splits that may not provide enough frequency for optimal muscle growth, the push and pull leg method strikes the perfect balance.
When we examine the science behind building muscle, we understand that muscle protein synthesis remains elevated for approximately 48-72 hours following a strength training session. The push, pull, and leg approach capitalises on this by ensuring each muscle group receives adequate stimulus while allowing sufficient recovery time. This workout plan structure means your chest workout on push day won’t interfere with your back workout on pull day, and your leg workout can be performed with maximum intensity without being compromised by upper body fatigue.
The push component of this strength training plan targets all the muscles involved in pushing movements: chest, shoulders, and triceps. This creates incredible synergy, as these muscle groups work together naturally in compound movements. Your chest workout becomes more effective when your shoulders and triceps are fresh and ready to assist, leading to better overall muscle development and strength gains.
The pull portion focuses on all pulling muscles: back, biceps, and rear deltoids. This back workout approach ensures balanced development and prevents the muscle imbalances that can occur with poorly designed workout plans. The pull day creates the foundation for a strong, wide back while simultaneously developing impressive arm muscle definition.
The leg workout component dedicates an entire training session to the body’s largest muscle groups. This is crucial for building muscle throughout the entire body, as leg training stimulates the greatest hormonal response and contributes significantly to overall strength and muscle mass. A comprehensive leg workout also burns tremendous calories, supporting fat loss goals while building the powerful lower body that serves as the foundation for all athletic movement.
The Complete 12-Week Strength Training Plan Overview
This comprehensive workout plan is structured as a progressive 12-week strength training system, divided into three distinct phases of 4 weeks each. Each phase builds upon the previous one, incorporating advanced exercises and increased intensity to ensure continuous muscle growth and strength development. The push, pull, and leg method remains consistent throughout, but the specific exercises, rep ranges, and training techniques evolve to challenge your body in new ways.
The beauty of this strength training plan lies in its systematic progression. Phase 1 establishes the foundation with fundamental movement patterns, teaching your body the proper mechanics for safe and practical training. Phase 2 intensifies the challenge with heavier weights and more complex exercises, while Phase 3 introduces advanced techniques that will push your strength and muscle-building potential to new heights.
Each workout session in this fitness plan is designed to be completed in 60-75 minutes, making it practical for busy individuals while ensuring sufficient volume for muscle building. The 4-set structure provides optimal training volume, backed by exercise science research showing this rep range maximises muscle hypertrophy while allowing for consistent strength progression.
Phase 1: Foundation Building (Weeks 1-4)
Phase 1 of this strength training plan focuses on mastering fundamental movement patterns while establishing a solid base of strength and muscle. During these initial four weeks, the emphasis is on perfect form execution, mind-muscle connection, and building the work capacity necessary for the more intense phases ahead.
Push Day: Chest Workout and Pressing Power (Weeks 1-4)
The push day in Phase 1 establishes the foundation for all pressing movements. This chest workout routine incorporates both barbell and dumbbell exercises to ensure balanced development and proper muscle activation. The shoulder and tricep exercises complement the chest workout perfectly, creating a comprehensive upper body pushing session.
Exercise | Sets | Reps | Notes |
Dumbbell Bench Press | 4 | 10-12 | Focus on controlled descent and chest squeeze |
Incline Barbell Press | 4 | 8-10 | Target upper chest development |
Dumbbell Shoulder Press | 4 | 10-12 | Full range of motion, core stability |
Lateral Raises | 4 | 12-15 | Slow, controlled movement for deltoid isolation |
Tricep Rope Pushdowns | 4 | 12-15 | Full extension with tricep squeeze |
Overhead Tricep Extension | 4 | 10-12 | Keep elbows stable throughout movement |
Pull Day: Back Workout and Pulling Strength (Weeks 1-4)
The pull day focuses on developing a strong, wide back while building impressive arm muscle. This back workout routine emphasizes proper pulling mechanics and scapular control, essential foundations for advanced pulling movements in later phases.
Exercise | Sets | Reps | Notes |
Lat Pulldowns | 4 | 10-12 | Wide grip, pull to upper chest |
Seated Cable Rows | 4 | 10-12 | Squeeze shoulder blades, control the weight |
T-Bar Rows | 4 | 8-10 | Maintain flat back, drive elbows back |
Face Pulls | 4 | 15-20 | Focus on rear deltoid activation |
Dumbbell Bicep Curls | 4 | 10-12 | Strict form, avoid momentum |
Hammer Curls | 4 | 12-15 | Neutral grip for brachialis development |
Leg Workout: Lower Body Foundation (Weeks 1-4)
The leg workout in Phase 1 introduces fundamental lower body movement patterns while building the strength and stability necessary for more advanced exercises. This comprehensive Leg workout targets all major lower body muscle groups while emphasising proper movement mechanics.
Exercise | Sets | Reps | Notes |
Goblet Squats | 4 | 12-15 | Full depth, chest up, core engaged |
Romanian Deadlifts | 4 | 10-12 | Hip hinge movement, hamstring stretch |
Leg Press | 4 | 15-20 | Full range of motion, controlled tempo |
Leg Curls | 4 | 12-15 | Squeeze hamstrings at peak contraction |
Leg Extensions | 4 | 12-15 | Control the weight, quad focus |
Standing Calf Raises | 4 | 15-20 | Full stretch and contraction |
Phase 2: Strength Development (Weeks 5-8)
Phase 2 of this strength training plan elevates the intensity and introduces more challenging exercises. Having mastered the fundamental movement patterns in Phase 1, you’re now ready for heavier loads and more complex training techniques. This phase is where significant strength gains occur, and where the push, pull, and leg method begins to show its muscle-building potential.
The workout plan progression in Phase 2 focuses on increasing training loads while maintaining perfect form. The reps range shifts slightly lower to accommodate heavier weights, promoting both strength and muscle development. This is the phase where many clients, like Jeremy, begin to see dramatic changes in their physique and strength levels.
Push Day: Advanced Chest Workout and Power Development (Weeks 5-8)
Phase 2 push day introduces more challenging exercises and heavier loads. This chest workout routine incorporates both compound and isolation movements to maximise muscle development and strength gains.
Exercise | Sets | Reps | Notes |
Barbell Bench Press | 4 | 6-8 | Increase weight from Phase 1, focus on power |
Incline Dumbbell Flyes | 4 | 10-12 | Deep stretch, controlled movement |
Military Press | 4 | 6-8 | Strict overhead pressing, core stability |
Arnold Press | 4 | 8-10 | Rotation movement for complete deltoid development |
Close-Grip Bench Press | 4 | 8-10 | Tricep focus, narrow grip position |
Diamond Push-ups | 4 | 10-15 | Bodyweight finisher, maximum tricep activation |
Pull Day: Intensive Back Workout and Strength (Weeks 5-8)
The Phase 2 back workout introduces more challenging pulling movements and heavier loads. This progression ensures continued muscle growth and strength development in all pulling muscles.
Exercise | Sets | Reps | Notes |
Pull-ups/Assisted Pull-ups | 4 | 6-10 | Full range of motion, controlled tempo |
Barbell Rows | 4 | 6-8 | Heavy weight, maintain flat back |
Single-Arm Dumbbell Rows | 4 | 8-10 | Each arm, focus on lat activation |
Reverse Flyes | 4 | 12-15 | Rear deltoid isolation, squeeze at peak |
Barbell Curls | 4 | 8-10 | Heavier weight than Phase 1 |
Cable Hammer Curls | 4 | 10-12 | Constant tension throughout range |
Leg Workout: Power and Strength Development (Weeks 5-8)
Phase 2 leg workout introduces heavier compound movements and more challenging exercises. This progression builds serious lower body strength and muscle mass.
Exercise | Sets | Reps | Notes |
Barbell Back Squats | 4 | 6-8 | Significant weight increase from Phase 1 |
Stiff-Leg Deadlifts | 4 | 8-10 | Feel deep hamstring stretch |
Bulgarian Split Squats | 4 | 10-12 | Each leg, challenging unilateral movement |
Walking Lunges | 4 | 12-15 | Each leg, focus on control and balance |
Calf Press on Leg Press | 4 | 15-20 | Heavy weight, full range of motion |
Seated Calf Raises | 4 | 15-20 | Squeeze at peak contraction |
Phase 3: Advanced Strength Training (Weeks 9-12)
Phase 3 represents the pinnacle of this strength training plan. Having built a solid foundation in Phase 1 and developed significant strength in Phase 2, you’re now ready for the most challenging and rewarding phase of the program. This is where advanced training techniques and maximum loads combine to produce extraordinary results in both strength and muscle development.
The push, pull, and leg method reaches its full potential in Phase 3, with exercise selection and training techniques that challenge even experienced lifters. This phase incorporates advanced movements, varied rep ranges, and intensity techniques that maximise muscle fibre recruitment and promote continued adaptation.
Push Day: Elite Chest Workout and Maximum Power (Weeks 9-12)
Phase 3 push day represents the ultimate challenge for a chest workout. Advanced exercises and techniques push your pressing strength to new heights while maximising muscle development.
Exercise | Sets | Reps | Notes |
Incline Barbell Press | 4 | 5-6 | Maximum weight, explosive concentric |
Dumbbell Flyes | 4 | 8-10 | Deep stretch, mind-muscle connection |
Handstand Push-ups/Pike Push-ups | 4 | 6-10 | Advanced bodyweight movement |
Lateral Raise to Front Raise | 4 | 10-12 | Combination movement, constant tension |
Tricep Dips | 4 | 8-12 | Full range of motion, add weight if possible |
Skull Crushers | 4 | 8-10 | Control the negative, tricep isolation |
Pull Day: Ultimate Back Workout and Pulling Power (Weeks 9-12)
The Phase 3 back workout incorporates the most challenging pulling movements and maximum loads. This represents the ultimate test of your pulling strength and back development.
Exercise | Sets | Reps | Notes |
Weighted Pull-ups | 4 | 5-8 | Add weight when possible, full range |
Deadlifts | 4 | 5-6 | Perfect form essential, maximum load |
Wide-Grip Cable Rows | 4 | 8-10 | Focus on lat activation and width |
Shrugs | 4 | 10-12 | Trap development, heavy weight |
21s Bicep Curls | 4 | 21 reps | 7 bottom half + 7 top half + 7 full range |
Preacher Curls | 4 | 8-10 | Strict form, peak contraction focus |
Leg Workout: Maximum Lower Body Development (Weeks 9-12)
The Phase 3 leg workout represents the ultimate challenge for lower body strength and muscle development. Advanced exercises and maximum loads create the stimulus for extraordinary leg development.
Exercise | Sets | Reps | Notes |
Front Squats | 4 | 6-8 | Quad-dominant movement, upright torso |
Sumo Deadlifts | 4 | 6-8 | Wide stance, glute and hamstring focus |
Step-ups | 4 | 10-12 | Each leg, explosive upward movement |
Glute Ham Raises | 4 | 8-12 | Hamstring and glute isolation |
Jump Squats | 4 | 10-15 | Explosive power development |
Single-Leg Calf Raises | 4 | 12-15 | Each leg, balance and strength challenge |
Progressive Overload: The Key to Continuous Strength Training Success
The foundation of any effective strength training plan lies in progressive overload – the gradual increase in training demands that forces your muscles to adapt and grow stronger. This workout plan incorporates systematic progression, ensuring continuous improvement throughout all 12 weeks.
During Phase 1, focus on mastering movement patterns and establishing baseline strength levels. The rep ranges are slightly higher to allow for proper form development and muscle endurance building. As you progress through the chest, back, and leg workout sessions, concentrate on feeling the target muscles work and maintaining proper technique.
Phase 2 introduces the first significant progression in this strength training plan. Weight loads increase by 10-15% from Phase 1, while rep ranges decrease slightly to accommodate the heavier loads. This is where the push, pull, and leg method begins to show its muscle-building potential. The increased intensity stimulates greater muscle fiber recruitment and promotes significant strength gains.
Phase 3 represents maximum progression, with loads increasing another 10-15% from Phase 2. The combination of heavy weights and advanced exercises creates the ultimate stimulus for strength and muscle development. This is the phase that separates good workout plans from truly exceptional strength training systems.
Throughout all phases, rest periods should be optimised for your training goals. For compound movements in your chest, back, and leg workout sessions, rest 2-3 minutes between sets to allow for maximum strength expression. For isolation exercises, 1-2 minutes of rest is sufficient to maintain training intensity while maximising time efficiency.
Nutrition Strategy for Maximum Results
Jeremy’s incredible 20-kilogram fat loss while building muscle wasn’t achieved through training alone. The push, pull, and leg workout plan provided the stimulus for change, but proper nutrition created the environment for transformation. This comprehensive approach to nutrition supports both fat loss and muscle building simultaneously.
For optimal results with this strength training plan, maintain a moderate caloric deficit of 300-500 calories below your maintenance level. This deficit is sufficient to promote steady fat loss while preserving the muscle mass you’re building through your chest, back, and leg workout sessions.
Protein intake should be prioritised at 1.0-1.2 grams per pound of body weight daily. This elevated protein intake supports muscle protein synthesis, aids in recovery between training sessions, and helps maintain muscle mass during periods of caloric restriction. Quality protein sources should be consumed at each meal, with particular emphasis on post-workout nutrition.
Carbohydrate timing becomes crucial when following an intensive strength training plan, such as the push, pull, and leg system. Focus the majority of your carbohydrate intake around your training sessions – before your workout for energy and after your workout for recovery. This strategic timing supports training performance while optimizing body composition changes.
Hydration plays a crucial role in enhancing training performance and facilitating recovery. Aim for at least 8-10 glasses of water daily, with additional intake around training sessions. Proper hydration supports muscle function, aids in nutrient transport, and helps maintain training intensity throughout your chest, back, and leg workout sessions.
Training Schedule and Recovery Optimisation
The push, pull, and leg workout structure allows for optimal training frequency while ensuring adequate recovery. This strength training plan should be performed three days per week, with at least one rest day between each session. The most effective schedules include Monday (Push), Wednesday (Pull), and Friday (Legs), or Tuesday (Push), Thursday (Pull), and Saturday (Legs).
Recovery between sessions is when the actual muscle building occurs. Your chest workout stimulates muscle protein synthesis, but the actual growth happens during rest periods. The same principle applies to your back workout and leg workout sessions. This is why the push, pull, and leg method is so effective – each muscle group receives intense stimulation followed by adequate recovery time.
Sleep quality and duration significantly impact your results with this strength training plan. Aim for 7-9 hours of quality sleep nightly, as this is when growth hormone release peaks and muscle recovery occurs. Poor sleep quality can significantly impair your progress, regardless of how perfectly you execute your workout plan.
Active recovery on non-training days can enhance your results with this fitness program. Light activities such as walking, stretching, or yoga can improve blood flow, reduce muscle soreness, and prepare your body for the next training session. Avoid intense activities that may interfere with your recovery from strength training sessions.
Conclusion: Your Transformation Awaits
This comprehensive 12-week push, pull, and leg strength training plan represents the culmination of years of experience and countless client success stories. Jeremy’s remarkable transformation – losing 20 kilograms of body fat while building solid muscle throughout his entire body – demonstrates the incredible potential of this workout plan when combined with proper nutrition and unwavering commitment.
The push and pull leg method has consistently proven itself to be the most effective approach for building muscle, increasing strength, and transforming physiques. This strength training system provides the perfect balance of intensity and recovery, ensuring continuous progress while minimising the risk of overtraining or injury.
Whether your goal is to build muscle like Jeremy, increase strength, or completely transform your physique, this workout plan provides the roadmap to success. The systematic progression through three distinct phases ensures that you’ll never plateau, while the variety in exercise selection keeps training engaging and challenging.
Your transformation journey begins with your very next training session. Commit to this strength training plan, trust in the process, and prepare to achieve results that exceed your expectations. The push, pull, and leg method has changed countless lives – now it’s your turn to experience the incredible power of this proven fitness system.
