Push, Pull, Legs, Chest & Back, Lower. Every lift with the sets, reps, rest and tempo written on it. For blokes who already train and want the next 12 weeks to actually stick.
Send me the split →Not a beginner plan, and I'm not going to pretend it is.
Push, Pull, Legs, Chest & Back, Lower, with rest days placed where they matter. Two rest days, never five sessions back to back.
Sets, reps, rest in seconds, and tempo like 3-1-1-1, with a plain-English key so you're not guessing what any of it means.
Same plan, track every set, beat one number every session. That's the whole game for twelve weeks.
Move the rest days if your week demands it. Just don't stack all five.
First name and email. It's a PDF, it works on your phone, and I'll send you the odd training tip. Unsubscribe any time.
Tap below to open it now. I've emailed you a copy too, so it's there in the gym.
Open the PDF →Free · No spam · Takes 20 seconds