This program is built around a proven Push / Pull / Legs + Upper / Lower split, designed to help you build lean muscle, increase strength, and improve overall body composition through structured, intelligent training. By combining the efficiency of a PPL split with the balance of Upper/Lower training, this program allows you to train each muscle group multiple times per week while maintaining proper recovery and long-term sustainability.

Each workout is strategically programmed to emphasize compound lifts for strength and performance, followed by targeted accessory movements to fully develop each muscle group. Training volume, intensity, and frequency are carefully balanced to maximize results without unnecessary fatigue or overtraining.

This split is ideal for lifters who want structure without complexity. You’ll know exactly what to train each day, how much volume to perform, and how to progress over time. The program is designed to be followed consistently, making it easy to stay accountable and see measurable improvements in both strength and physique.

Program Details:

• Push workouts focusing on chest, shoulders, and triceps

• Pull workouts targeting back, biceps, and rear delts

• Dedicated leg training for quads, hamstrings, glutes, and calves

• Upper body days to reinforce strength, balance, and muscle development

• Lower body days to build power, stability, and overall leg size

• Clear sets, reps, rest times, and coaching notes included

* This training split promotes muscle balance, reduces injury risk, and supports steady progression by ensuring no muscle group is neglected. Whether your goal is to build muscle, enhance definition, or improve overall athletic performance, this program provides a solid foundation you can rely on.