Push - Pull - X - Legs - X - Repeat

Unlock your strength potential with the **Push - Pull - X - Legs - X - Repeat** program! Over 12 weeks, you’ll engage in a balanced routine that targets all major muscle groups, focusing on push and pull movements alongside leg workouts. Designed for three training days per week, this program is perfect for those looking to build muscle and improve overall fitness in a garage gym setting. With a variety of exercises including barbell and dumbbell lifts, you'll experience progressive overload and see results in no time. Get ready to transform your physique and elevate your lifting game!

Unleash Your Next Level of Growth

This intermediate program is engineered for one thing: maximum muscle hypertrophy.

Built on a 5-day Push-Pull-Legs cycle — Push • Pull • Rest • Legs • Rest • Repeat — this isn’t your average “weekly split.” The rotating 5-day structure keeps your body guessing and growth consistent.

The golden rule?
Every set goes beyond failure — except for the big three (squat, bench, deadlift), which are pushed to technical failure only. No ego, just execution.

If you’re ready to break plateaus and pack on serious size, this is the program.
Train hard. Recover harder. Grow nonstop.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Chest Expander

Reverse Wrist Curl (Dumbbell)

Burpee

Push

High Bar Squat (Barbell)

Good Morning

Leg Extension (Banded)

Hamstring Curl

Standing Calf Raise

Chin-Up (Weighted)

Bent Over Row (Barbell)

Incline Hammer Curl (Dumbbell)

Shrug (Barbell)

Wrist Curls

Front Squat (Paused)

Romanian Deadlift (Barbell)

Chin-Up (Bodyweight)

Bicep Curl (Barbell)

Front Squat (Barbell)

Dip (Weighted)

Seated Overhead Press (Barbell)

Tricep Extension (Dumbbell)

Wide Grip Pull-Up

Single Arm Row (Dumbbell)

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Push Up (Weighted)

Skull Crusher (Dumbbell)

Incline Bench Press (Barbell)

Sissy Squat

Gironda Pull up

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