Training series 01 / Strength + muscle
Three sessions.
A stronger
training week.
Push. Pull. Legs. A clear gym plan built around big lifts, purposeful supersets and a record of every working set.
4-week block · 3 days per week · PDF · lb or kg tracking
The weekly split
Give each session
a clear job.
Standalone main lifts get their full rest. Paired accessory work keeps the session organized. The plan tells you what to do and what to record.
Push + Arms
Barbell bench strength, paired chest work, shoulder accessories and arm supersets.
Pull
Pull-ups, supported dumbbell rows, cable pulls and deliberate trap work.
Legs + Power
Quality jumps, squat and trap-bar work, leg supersets, calves and a core circuit.
More than an exercise list
Everything you need
to follow the plan.
The complete program and three individual session PDFs. Print it or keep it on your phone.
- Session-specific warm-ups
- Working sets, reps and explicit rests
- Technique cues for every exercise
- Conditional progression and a lighter fourth week
- Equipment alternatives and printable logs
A real look inside
Start with
the sample.
See the opening working blocks from Push + Arms and the structure of the complete program before you decide.
Open the free PDF ↗Standalone · 2.5–3 min rest
Paired with B2
90 sec after the pair
Use a load that leaves 2–3 good reps available. Record the load and reps you complete.
The four-week rhythm
Progress with a reason.
Find working loads and record a clean baseline.
Build a second comparable exposure.
Progress only when reps, technique and recovery support it.
Lower volume and review the next block.
Training notes
Understand
the work.
Practical guides to scheduling your split and recording the sessions you complete.
Planning / 4 min read
How to organize a three-day push pull legs week
Where the sessions fit, why rest matters and how to handle a missed day.
Read the guide →Progression / 4 min read
Track progressive overload without guessing
Use load, reps, effort and recovery to make your next-session decision.
Read the guide →Before you begin
A few useful answers.
Who is this for?
Adults who already lift with established technique and want three structured gym sessions. This is a demanding general program, especially on leg day. It is not a beginner introduction or an individualized rehabilitation plan.
What equipment do I need?
A standard gym with a bench and rack, barbell, dumbbells, cables, pull-up station, trap bar, leg press, hamstring curl machines, bands, low box and carry space. The full guide includes substitutions.
Do I have to lift a specific weight?
No. Select loads that match your technique, target repetitions and repetitions in reserve. Log in pounds or kilograms. Personal starting weights are not imposed.
How long are the sessions?
Allow enough time for preparation, working sets and the listed rests. Legs + Power is the longest session. This program does not promise every session fits within 45 or 60 minutes.
What files are included?
A 14-page complete guide plus three separate session PDFs. The full guide includes warm-ups, exercise cues, a four-week progression guide, alternatives and printable logs. Files use US Letter pages.
Can I buy it now?
The complete four-week package is $29 USD. Purchase through Payhip and download the program after successful payment. You receive one ZIP containing four PDFs. Applicable taxes, if any, are shown at checkout.
Your next training
week starts here.
Download a real excerpt, check the equipment and see how the sessions are organized.
Complete package: $29 USD · Four PDFs · Digital download