Advanced Strength Training – Push Pull Legs

About the plan

12-week strength training plan for people with years of consistent training who can sustain six sessions a week. The split is push, pull and legs repeated twice a week, with Sunday off: each muscle group gets two sessions, one focused on strength and the other on hypertrophy. The plan is built on the logic of volume landmarks: it starts near the minimum volume that still produces growth and adds one set per exercise each week up to the ceiling you can recover from, and then deloads. There are two mesocycles: weeks 1 to 5 building volume, week 6 deload, weeks 7 to 10 repeating the climb with heavier loads, week 11 deload and week 12 load assessment. Intensifiers — drop sets, rest-pause and myo-reps — appear only in the shock weeks at the end of each block. Track sleep, hunger and muscle soreness: if they drop for two days in a row, cut one set per exercise instead of insisting on the prescribed volume.