Push / Pull / Legs

Who it’s for

1–2 years of lifting experience, linear progress has stalled, and you have time for 6 workouts a week.

How it works

Every muscle group is hit twice a week. The first session is heavy (5–8 reps), the second is volume-focused (10–15 reps). Mechanical tension and metabolic stress trigger growth through different pathways, so we use both rather than choosing one.

Weekly layout

How load increases

Double progression on every exercise: hit the top of the rep range on all sets, add weight, and reset at the lower bound. Take the final set of isolation exercises to failure; keep 1–2 reps in reserve on compounds.

Deload

Weeks 6 and 10: cut total sets in half, keep the weight the same.