Strength Training – Push Pull Legs with Linear Progression

About the plan

12-week strength training plan in the push pull legs split, run twice a week from Monday to Saturday. Each session opens with a barbell lift for three sets of five reps — bench press, row, squat, overhead press, deadlift and front squat — and closes with five assistance exercises in rep ranges from eight to twenty. Progression is linear and straightforward: whenever you complete all three sets of five reps, you add 2 kg (about 4.4 lb) to the upper-body exercises and 5 kg (about 11 lb) to the lower-body ones the next time that lift appears. Since each movement pattern returns every three or four days, the load goes up twice a week on each lift for as long as the progression lasts. Weeks 4 and 8 are deloads with one set fewer and the load repeated, and week 12 is an assessment. It is the most popular split for people who have six days available and want to build mass and strength at the same time without dealing with percentages of a max.