01
The program
Push, Pull, Legs is the highest-frequency split most people will ever need. Train each pattern twice a week and you accumulate more quality volume than any three- or four-day plan — provided you earn it with real sleep and food. This program rides that line.
For committed lifters who can train six days and recover from it.
02
Look inside
VYSN
Program No. 11
Push Pull Legs
13 pages · printable trackers · made to keep
The arc
01–04AccumulateSettle into six days; build the sets.
05–11IntensifyHeavier A-days, harder B-days.
12DeloadHalf the sets; recover fully.
03
What's inside
01A six-day splitPush, pull and legs, run through twice.
02Heavy + pump daysA-days for load, B-days for volume.
03The full sessionsWeeks 1–12 — sets, reps and rest.
04Two week layoutsSix straight, or three-on one-off.
05The plate + trackersFuel six sessions, with printable logs.
04
The science
Push Pull Legs is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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Make it a system
The Intermediate step of the Build Muscle path. See the path →