Push Pull Legs

Faze Three Fitness: Push, Pull, Legs 12-Week Training Program (3 Days Per Week)

An 12-week strength and muscle-building program designed to maximize hypertrophy, build strength, and improve overall performance using a Push, Pull, Legs (PPL) split. This program focuses on progressive overload, compound lifts, and functional movements to develop a well-balanced, strong physique while allowing optimal recovery.

With just three training days per week, this plan is perfect for those looking to build muscle, get stronger, and stay consistent without overtraining.

What to Expect:

• Balanced Strength & Muscle Growth: A structured plan targeting push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, glutes, calves) to promote full-body development.
• Progressive Overload: Workouts intensify every four weeks to increase strength, endurance, and muscle definition.
• Compound & Isolation Movements: A combination of heavy lifts and targeted accessory work to ensure muscle balance and injury prevention.
• Optimized Recovery: Training three days per week allows muscles to recover properly, leading to faster strength gains and better overall performance.
• Gym or Home Friendly: Workouts can be modified to fit available equipment.

Program Structure:

• Day 1: Push (Chest, Shoulders, Triceps)

  • Bench Press, Overhead Press, Dips, Lateral Raises, Triceps Extensions

• Day 2: Pull (Back, Biceps)

  • Pull-Ups, Rows, Deadlifts, Face Pulls, Bicep Curls

• Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

  • Squats, Romanian Deadlifts, Bulgarian Split Squats, Calf Raises

This 12-week structured plan is designed to build strength, muscle, and endurance while allowing flexibility in your schedule. Whether you're looking to gain size, get stronger, or simply stay consistent with an efficient training plan, this program delivers results.