PUSHPULL

MUSCLEMASS

MY SIGNATURE
RAPID MASS BUILDER

12 Week Plan for Fast Muscle Mass
Perfect For All Body Types
Best for Beginners & Intermediates
You Choose 3 or 4 Days a Week
 Free For All 3 Unique Phases

HOME / PLANS / PUSHPULL MUSCLEMASS

PROGRAM SUMMARY

If you just make it up in the gym, or are following a program that has you doing more than 2 different days per week then your wasting gains and leaving on progress on the table every time you train.

The phased based design of this program starts with total mass gains early, then in the later weeks we’ll switch things up by changing exercises and relative intensity for advanced muscle group targeting and additional growth.

You’ll never stagnate, you’ll never burn-out, instead you’ll sit in peak performance throughout – always pushing yourself that little bit harder to promote an optimal biological response from your muscles and hormones.

This plan has been followed by over 500 members making it my most popular workout plan by far, and that’s due to the fact that it’s insanely effective with precision programming for guaranteed gains.

And I’m giving you complete access to 10 of the 12 weeks training entirely for FREE.

Do you have approx between 6 months and 2 years consistent experience?

Is your current goal to gain lean muscle gains with minimal additional fat storage?

Are you ready to commit 4 days a week for 12 weeks to transform your physique?

If that sounds like you then you’ve just found the perfect program.

Although this site is primarily designed for hardgainers I do make sure there are plans and content for all body types, and I can assure that whatever body type you are you’ll get amazing results on this program.

Guarantee your success by picking & sticking to the right schedule for your lifestyle, goals, and experience.

You can take your pick from either the 3 or 4 day a week schedules that I’ve crafted for this plan, or you can choose your own.

To progress quickest you should pick the schedule that best fits your current experience first and foremost, although ultimately the schedule that will give you the best results is the one you’ll actually stick to.

If you’ve been training currently (or very recently) then I recommend going for the 4 day schedule, those who are new to the gym or have taken a long time off should start on the 3 day schedule to get the best results.

You’ll find the schedules next to each phase as well within each workout, plus more information on scheduling including how to choose your own at the bottom of the page.

I’ll be launching PushPull MuscleMass v2.0 in the next few weeks which will be more advanced and include a 4-5 day schedule so keep a look out on Instagram for updates if you’re interested in getting your hands on it for free.

Check out the Essential Info at the bottom of the page for tips on how to get rapid results, how to choose weights, when to change exercises, how to use your plan, and much more.

PROGRAM SUMMARY

Lorem (hardgainer ting in here but also all bodytype – also all things at top basically)

See more tips at the bottom

Lorem (hardgainer ting in here but also all bodytype – also all things at top basically)

See more tips at the bottom

JUMP TO

PHASE 1
PHASE 2
PHASE 3
SCHEDULES
TIPS & INFO

HOME / PLANS / PUSHPULL MUSCLEMASS

WORKOUTS & PHASES
PHASE 1
5 WEEKS

Growth
Foundations

Size x Strength || WEEK 1 - 5

Lay the foundations for rapid growth with this simple but insanely effective size & strength building phase

[ PHASE INFO ]

You’ll start off in Phase 1 by following two perfectly balanced, mass-focused sessions for 5 weeks.

These compound focused workouts are programmed for full body muscle growth by utilising a hybridised hypertrophy + strength setup with exercises that involve a substantial amount of muscle fibres.

We’ll also be laying the foundations for Phase 2 by implementing a variety of strength-based rep ranges which will prime your body for rapid growth and strengthen the neuromuscular connections needed to blow up muscle tissue.

And just because this phase is called Growth Foundations don’t think that means you’re not going to get results during these 5 weeks as these two sessions may be simple but they’re insanely effective at building mass.

Commit
– 5 Weeks

Sessions
– Two [alternating]

Focus
– Total Mass + Solid Strength Foundations

Technical
– Medium Volume
– Medium/High Intensity
– Medium Frequency
– Primarily Compound

Complete for 5 weeks total.
Find more info on the schedules at the bottom of the page.

Recommended for 5 weeks total.
Can run for 6 weeks but no longer.

Find more info on the schedules at the bottom of the page.

You’ll start off in Phase 1 by following two perfectly balanced, mass-focused sessions for 5 weeks.

These compound focused workouts are programmed for full body muscle growth by utilising a hybridised hypertrophy + strength setup with exercises that involve a substantial amount of muscle fibres.

We’ll also be laying the foundations for Phase 2 by implementing a variety of strength-based rep ranges which will prime your body for rapid growth and strengthen the neuromuscular connections needed to blow up muscle tissue.

And just because this phase is called Growth Foundations don’t think that means you’re not going to get results during these 5 weeks as these two sessions may be simple but they’re insanely effective at building mass.

Commit
– 5 Weeks

Sessions
– Two [alternating]

Focus
– Total Mass + Solid Strength Foundations

Technical
– Medium Volume
– Medium/High Intensity
– Medium Frequency
– Primarily Compound

Complete for 5 weeks total.

Find more info on schedules at the bottom of the page.

Recommended for 5 weeks total.
Can run for 6 weeks but no more.

Find more info on schedules at the bottom of the page.

[ TWO WORKOUTS ]

WORKOUT ONE

WORKOUT ONE

The First Push 1

Type : Push Day

Setup : Hybrid [Strength x Size]

Basics : 8 Exercises, 60 Mins

Focus : Chest, Quads, Tris, Delts

START WORKOUT

WORKOUT TWO

WORKOUT TWO

Let The Gains Begin 2

Type : Pull Day

Setup : Hybrid [Strength x Size]

Basics : 8 Exercises, 65 Mins

Focus : Back, Bis, Hams, Delts

START WORKOUT

PHASE 2
6 WEEKS

AGGRESSIVE
EXPANSION

TARGETING x PURE MASS || WEEK 6 - 11

Get them gains with this hybrid phase that blends advanced targeting with pure mass for seriously fast muscle growth

[ PHASE INFO ]

Just as your body begins to adapt to the initial sessions we’ll mix things up and spur new growth by entering the Aggressive Expansion Phase.

This is where you’ll start to reap the rewards of building solid strength during Growth Foundations with 4 brand new sessions.

Phase 2a is the focused on Pure Mass and for the first two workouts (3 & 4) you’ll be doing primarily compound exercises like Phase 1 but with new exercises and a slightly altered setup that’s more geared towards size and less towards strength.

Then in Phase 2b we’ll utilise my Advanced Targeting methodology for the last two workouts (5 & 6) with the isolation focused sessions designed to increased relative intensity on key muscle groups.

You’ll run all the workouts at the same time (3, 4, 5, 6, 3, 4, etc) for a total of 6 weeks, though those who are doing the 3 day schedule can take this up to 8 weeks if they’re not too sore or burned out towards the end.

Commit
– 6 Weeks [8 max]

Sessions
– Four [two mass, two targeting]

Focus
– Total Mass + Solid Strength Foundations

Technical
– Medium Volume
– Medium/High Intensity
– Medium Frequency
– Primarily Compound

Complete for 6 weeks total.
Find more info on the schedules at the bottom of the page.

Complete for 6 – 8 weeks.

6 weeks is recommended due to need to deload in order to recover and grow, however continue for 8 weeks if you feel you are still making fast progress.

Ensure you stop at 6 weeks (and move to next phase) if experiencing excessive soreness, fatigue, or lack of motivation to exercise.


Find more info on the schedules at the bottom of the page.

Just as your body begins to adapt to the initial sessions we’ll mix things up and spur new growth by entering the Aggressive Expansion Phase.

This is where you’ll start to reap the rewards of building solid strength during Growth Foundations with 4 brand new sessions.

Phase 2a is the focused on Pure Mass and for the first two workouts (3 & 4) you’ll be doing primarily compound exercises like Phase 1 but with new exercises and a slightly altered setup that’s more geared towards size and less towards strength.

Then in Phase 2b we’ll utilise my Advanced Targeting methodology for the last two workouts (5 & 6) with the isolation focused sessions designed to increased relative intensity on key muscle groups.

You’ll run all the workouts at the same time (3, 4, 5, 6, 3, 4, etc) for a total of 6 weeks, though those who are doing the 3 day schedule can take this up to 8 weeks if they’re not too sore or burned out towards the end.

Commit
– 6 Weeks [8 max]

Sessions
– Four [two mass, two targeting]

Focus
– Total Mass + Solid Strength Foundations

Technical
– Medium Volume
– Medium/High Intensity
– Medium Frequency
– Primarily Compound

Complete for 6 weeks total.
Find more info on the schedules at the bottom of the page.

Complete for 6 – 8 weeks.

6 weeks is recommended due to need to deload in order to recover and grow, however continue for 8 weeks if you feel you are still making fast progress.

Ensure you stop at 6 weeks (and move to next phase) if experiencing excessive soreness, fatigue, or lack of motivation to exercise.


Find more info on the schedules at the bottom of the page.

[ FOUR WORKOUTS ]

WORKOUT THREE

WORKOUT THREE

The Breaking Point 3

Type : Push Day

Setup : Pure Mass [Phase 2a]

Basics : 8 Exercises, 60 Mins

Focus : Chest, Quads, Tris, Delts

START WORKOUT

WORKOUT FOUR

WORKOUT FOUR

Hostile Takeover 4

Type : Pull Day

Setup : Pure Mass [Phase 2a]

Basics : 8 Exercises, 60 Mins

Focus : Back, Bis, Hams, Delts

START WORKOUT

WORKOUT FIVE

WORKOUT FIVE

Hostile Takeover 5

Type : Push Day

Setup : Targeting [Phase 2b]

Basics : 7 Exercises, 50 Mins

Focus : Chest, Quads, Tris, Delts

START WORKOUT

WORKOUT SIX

WORKOUT SIX

Locked & Loaded 6

Type : Pull Day

Setup : Targeting [Phase 2b]

Basics : 8 Exercises, 60 Mins

Focus : Back, Bis, Hams, Delts

START WORKOUT

PHASE 3
1 Week

Cement
Your Gains

Deloading || WEEK 12

Recover and grow in this short deloading week with a relaxed full body workout to set those gains in stone

[ PHASE INFO ]

Once you’ve finished the first 2 phases we’ll taper off and give you body a week to recover and grow by running a short deloading week.

You’ll do a single, full-body session with much lighter weights so muscles remain active, but your tendons, ligaments, and central nervous system get the recovery they need for continued progress on your next plan.

You can do this phase for 1 or 2 weeks, or take the week off entirely, but I seriously don’t advise skipping deloading under any circumstances.

Choose from 2 or 3 days for the week, with beginners best off doing 2 days due to the 72-hour recovery window.

For more on this deloading phase see the Essentials Info at the bottom of the page.

Commit
– 1 Week [2 max]

Sessions
– One [repeat throughout]

Focus
– Deloading

Technical
– Medium Volume
– Low/Medium Intensity
– Low Frequency
– Primarily Compound

Complete for 1 week.
Choose 3 or 2 days,
or take the entire week off.

If choosing your own schedule for this phase ensure you take at least 48 hours off between workouts.

Once you’ve finished the first 2 phases we’ll taper off and give you body a week to recover and grow by running a short deloading week.

You’ll do a single, full-body session with much lighter weights so muscles remain active, but your tendons, ligaments, and central nervous system get the recovery they need for continued progress on your next plan.

You can do this phase for 1 or 2 weeks, or take the week off entirely, but I seriously don’t advise skipping deloading under any circumstances.

Choose from 2 or 3 days for the week, with beginners best off doing 2 days due to the 72-hour recovery window.

For more on this deloading phase see the Essentials Info at the bottom of the page.

Commit
– 1 Week [2 max]

Sessions
– One [repeat throughout]

Focus
– Deloading

Technical
– Medium Volume
– Low/Medium Intensity
– Low Frequency
– Primarily Compound

Complete for 1 week.
Choose 3 or 2 days,
or take the entire week off.

If choosing your own schedule for this phase ensure you take at least 48 hours off between workouts.

[ ONE WORKOUT ]

WORKOUT SEVEN

WORKOUT SEVEN

Deload & Reload 7

Type : Full Body

Setup : Low Intensity

Basics : 8 Exercises, 50 Mins

Focus : Main Muscle Groups

START WORKOUT

PLAN INFO
schedules & tips

THE
ESSENTIALS

TURBO CHARGE YOUR PROGRESS

Learn how to the best results in record time with these essential training and nutrition tips.

[ PLAN TIPS ]

What Weights Should I Use?

You should choose the weights that allow to just complete the rep ceiling (highest number in the rep range). That means that for the rep range 8-12 you should barely complete 12 reps for your first set.

After this you’re likely not going to be able to complete 12 reps which is fine, but if you’re unable to complete the lowest number on subsequent sets (e.g. for set to you only complete 7) then you should drop the weight for your next set so your reps still fall within the given range.

Think Like This To Grow Fast

Every time you lift those weights push yourself to your limit with the aim being to increase the weights you use as frequently as possible.

Once you can hit the rep ceiling (highest rep range number) you should increase your weights by the smallest amount possible in your next workout.

Without a doubt this is one of the key predictors for insane results. Have this mindset every session to guarantee your success and get quick results.

The Nutrition Basics

Nutrition is crucial to get results regardless of the workout plan you do, but even more so when you’re prioritising fast, lean muscle growth.

Remember that you put out what you get in, and you’ll need to keep your nutrition in check to truly make quality lean gains.

Aim to eat no more than +500 kcals more than your maintenance to stay lean while increasing mass, for bulking between 500-1000 kcals will work for most body types.

If you’re a hardgainer then you’ll want to get between 3000 and 4000 calories a day but I highly recommend you check out The Nutrition Edition of my Hardgainer Bible for all info you’ll need to make progress and get results that you never thought possible.

If you’ve ever struggled to gain size or are unsure if you’re a hardgainer still have a read, and don’t worry it’s free and covers everything you need to know to grow like a pro.

Is It Ok To Change Exercises?

You should stick to the exact exercises and order I’ve programmed throughout this plan as much as possible.

You’ll get the fastest, best quality results by giving your muscles time to adapt to the exercises and if you change them each week you’ll kill your rate of progress.

That being said I know that gyms at peak times can get insanely busy so if the equipment you need is busy and the wait til it’s free is long then you can either…

Use The Given Alternatives

You’ll find alternative exercises and variations by tapping the info icon next to the workout images when you’re using your phone. These are my recommendations although if they also aren’t available then you could do something else if you’re sure it targets the same muscle.

You should only do this if the equipment is busy and also isn’t worth waiting for. In your next session you should go back to the original exercise, don’t jump between exercises every few weeks.

Note – Most exercises will have the info with alternatives, preparation & execution info, muscle group heatmaps and more however some are still in development so just bear with me as I get them completed. If you’d like them done sooner hit me up on Instagram.

Skip & Come Back

It’s fine to slightly reshuffle the order of your workout if equipment is busy but you shouldn’t deviate too much from the original flow.

If you skip an exercise and move to the next one you should go back to it immediately afterwards, don’t just decide the order based on how you’d prefer to do it.

That’s because the order is programmed based on energy levels & upcoming phases, and you’ll throw off your bodies ability to adapt at an optimal rate by changing things too much, or every week.

General Rule

You should try to only an alternative exercise for each target muscle once a month for optimal progress. Changing the order by a single exercise is completely fine every session but if the wait for equipment is less than 5 mins, e.g. “I’ve got 2/3 more sets”, then I recommend waiting instead of skipping & coming back.

Speed Up Your Progress With This Tip

I know it’s easy just to forget about warming up before exercises but simply put you should think about it as added muscle growth stimulus.

The extra set not only primes your muscles to be able to lift more and perform more reps, but you’re also increasing your total weight lifted which is a key predictor of muscle growth.

For exercises that I’ve marked for warm ups complete 1 set with approx half the weight you’ll use, for double reps. Warm ups for exercises marked “Opt” are optional, but I do advise doing one if you have time.

General Summary

Most people who use this program have never completed a properly programmed plan before, but even those who have worked with a real trainer before can expect a serious increase in quality muscle mass with a solid improvement in strength to boot.

Those who aim for lean gains (+500 kcals over maintenance) can expect to notice the biggest difference while topless, sporting an athletic look that mirrors the kind of physique you’d expect from a professional fighter (that being said, more Conor McGregor than Andy Ruiz Jr).

Those who are bulking can expect all round mass gains with others clearly noticing the increase in your frame and size overall.

Regardless of whether your goal is lean gains or bulking remember that you get out what you put in, and you’ll need to commit to your nutrition to truly make the best progress.

Expected Rate of Progress

Giving an accurate amount of muscle to expect on this program is tricky mostly due to genetic differences, but also lifestyle factors, experience, commitment, and effort.

Nonetheless you should expect to gain about 6lbs of lean muscle for either bulking or lean gains, with those who are bulking gaining more physical size due to slight increases in body fat – this could take you up to 10lbs of additional mass.

Note that those with less experience will find they gain faster however as long as you have under 2 years experience and follow the tips I’ve set out in The Mindset For Growth above you can expect amazing results.

Why You Need A Deloading Week

You might be tempted to skip the deloading week at the end of this plan and just jump back into another program but trust me on this, that would be a huge mistake.

You need to give your body time to recover and grow, and that’s just as important for your tendons, ligaments, and central nervous system as it is for your muscles themselves.

If you jump straight back in you won’t be able to perform at your peak for very long and that means a reduced rate of progress, and eventually over-training or injury.

Plus with this short break you’ll be cementing the gains you’ve worked so hard for over the last 11 weeks, and is it really worth risking that over a single week?

Anyway, it’s your choice if you want to do the deloading week workouts that I’ve created or to just take the entire week off.

The workouts themselves aren’t intensive as you’ll only be doing 2 or 3 days while using greatly reduced weights for much higher sets.

That being said, if you’re feeling particularly sore or worn-out then I recommend taking the week to just rest, maybe doing some active recovery work like hiking, swimming, walking, rock climbing, sports, etc.

If you want you can actually run this deloading phase for 2 weeks, or do a single week then take a full week off after – but whatever you do just make sure you give your body a short amount of time to recover & grow.

Getting The Most From Your Plan

You’ll find more info on how to use your plan and tips on how to make fast progress in the Quick Tips section above each workout.

When viewing workouts on a mobile or tablet the QuickView button at the bottom will show you exercises, reps, sets, and rest time in an easy to read popup.

You won’t be able to view the exercise info (like alternative exercises and equipment) from QuickView, to do that just close the popup to return to the main page and tap the info icon next to exercise images.

Note that the QuickView menu won’t show up on web devices.

You can use the top menu to quickly navigate back to these tips at any time.

Make sure you follow me on Instagram @CeefarOnTarget for more training & nutrition tips and info, plus updates for when I launch new workout plans.

What To Do When You’ve Finished

Once you’ve completed this program you’ll be best off moving on to a completely different plan as your muscle will have somewhat adapted to these exercises.

That being said I developed the phases and deloading in this program to allow you to cycle this plan twice and still get continued results – this will work best for those with less than 1 year of consistent gym experience.

Although this is currently the only live workout plan on the site by the time you’ve completed the entire 12 weeks there will be a full stack of programs to choose from.

So check back here in future to find out which program I recommend moving on to when you’re done. 

If you have any questions about scheduling on this plan then feel free to slide into my DMs on Instagram and I’ll help you figure it out.

THE
SCHEDULES

COMMIT TO YOUR SUCCESS

Choose from my 3 or 4 day schedules, learn how to create your own, and more key info.

[ SCHEDULE INFO ]

This split was designed (and generally works best) when you train 4 days a week.

That’s because you’ll be hitting every muscle in your body just as they recovered after 48-72 hours.

Personally I recommend choosing a schedule based on your current level of experience at the gym, you’ll find info on that in the dropdown below.

Ultimately the best schedule is going to be the one you actually stick to so just do what works best for you.

Don’t automatically assume that more training days = more gains, it simply doesn’t work that way.

Those with less than 9 months consistent gym experience may actually benefit from a 3-day schedule as 4+ days per week may cause overtraining which will lead to a reduction in your rate of progress.

If you’ve just started training you should begin with the 3 day schedule and move up to 4 days once you’re comfortable.

If you go for 4+ days per week then be sure to monitor your DOMs (muscle soreness) and motivation while on the program.

If you’re starting to become too sore after a few weeks of training, or you rapidly lose your desire to train (when it was strong before) then drop down to 3 days a week for the remaining weeks.

These schedules are just guidelines and if you have a schedule you’d rather follow then you should do that instead.

Just make sure you always recover for at least 1 full day before your next session (a gap of around 48 hours).

If you ever miss a workout don’t let it throw off your entire week.

Decide if you’re going to find some time to squeeze the workout in to your normal schedule, or just accept the time off and continue your schedule as normal.

Trust me 1 or 2 missed sessions a month aren’t going to make a difference so don’t beat yourself up over it either.

Consistency is the number 1 predictor of success at the gym so use any time off as motivation to get back in there and push yourself even harder next time.

If you have any questions about scheduling on this plan then feel free to slide into my DMs on Instagram and I’ll help you figure it out.

This split was designed (and generally works best) when you train 4 days a week.

That’s because you’ll be hitting every muscle in your body just as they recovered after 48-72 hours.

Personally I recommend choosing a schedule based on your current level of experience at the gym, you’ll find info on that in the dropdown below.

Ultimately the best schedule is going to be the one you actually stick to so just do what works best for you.

Don’t automatically assume that more training days = more gains, it simply doesn’t work that way.

Those with less than 9 months consistent gym experience may actually benefit from a 3-day schedule as 4+ days per week may cause overtraining which will lead to a reduction in your rate of progress.

If you’ve just started training you should begin with the 3 day schedule and move up to 4 days once you’re comfortable.

If you go for 4+ days per week then be sure to monitor your DOMs (muscle soreness) and motivation while on the program.

If you’re starting to become too sore after a few weeks of training, or you rapidly lose your desire to train (when it was strong before) then drop down to 3 days a week for the remaining weeks.

These schedules are just guidelines and if you have a schedule you’d rather follow then you should do that instead.

Just make sure you always recover for at least 1 full day before your next session (a gap of around 48 hours).

If you ever miss a workout don’t let it throw off your entire week.

Decide if you’re going to find some time to squeeze the workout in to your normal schedule, or just accept the time off and continue your schedule as normal.

Trust me 1 or 2 missed sessions a month aren’t going to make a difference so don’t beat yourself up over it either.

Consistency is the number 1 predictor of success at the gym so use any time off as motivation to get back in there and push yourself even harder next time.

If you have any questions about scheduling on this plan then feel free to slide into my DMs on Instagram and I’ll help you figure it out.

[ TWO SCHEDULES ]

3 Days a Week

No weekends
Same schedule but alternating weeks
Best if starting out, or after a long break

Complete for 5 weeks total

Complete for 6 – 8 weeks.

Complete for 1 week.
Choose 3 or 2 days,
or take the entire week off.

4 Days a Week

No weekends
My personal recommendation
Same schedule each week

Complete for 5 weeks

Complete for 6 weeks

Complete for 1 week.
Choose 3 or 2 days,
or take the entire week off.

Hardgainer & bt sections btw

Top one – Why read this – with shit like “takes 10ish minutes which is nothing and by the end ull know how to crush this & some huge knowledge…

Stick to exercises is VVV wordy, maybe split into diff tings or make more succinct!?!??

All ported ones need update too, no long ting tho!

Bulking/lean or fat loss?

Target/iso & total mass – why relevant, note new exercises (due to adaptation), link to article, else

Guess else from blueprint dds that may be good

Any science?

Deloading!

Focus/adherence

(some stuff like focus/adherence could write & put in articles then mention that is better i.e. popup further/essential reading!)

Is It Ok To Change Exercises?

You should stick to the exact exercises and order I’ve programmed throughout this plan as much as possible.

You’ll get the fastest, best quality results by giving your muscles time to adapt to the exercises and if you change them each week you’ll kill your rate of progress.

That being said I know that gyms at peak times can get insanely busy so if the equipment you need is busy and the wait til it’s free is long then you can either…

Use The Given Alternatives

You’ll find alternative exercises and variations by tapping the underlined exercise name. These are my recommendations although if they also aren’t available then you could do something else if you’re sure it targets the same muscle.

You should only do this if the equipment is busy and also isn’t worth waiting for. In your next session you should go back to the original exercise, don’t jump between exercises every few weeks.

Note – Most exercises will have the live popup with alternatives, preparation & execution info, muscle group heatmaps and more however some are still in development so just bear with me as I get them completed. If you’d like them done sooner hit me up on Instagram.

Skip & Come Back

It’s fine to slightly reshuffle the order of your workout if equipment is busy but you shouldn’t deviate too much from the original flow.

If you skip an exercise and move to the next one you should go back to it immediately afterwards, don’t just decide the order based on how you’d prefer to do it.

That’s because the order is programmed based on energy levels & upcoming phases, and you’ll throw off your bodies ability to adapt at an optimal rate by changing things too much, or every week.

(most are live but some might not be ready yet).  most button under each exercise.

General Rule

You should try to only an alternative exercise for each target muscle once a month for optimal progress. Changing the order by a single exercise is completely fine every session but if the wait for equipment is less than 5 mins, e.g. “I’ve got 2/3 more sets”, then I recommend waiting instead of skipping & coming back.

What Weights Should I Use?

You should choose the weights that allow to just complete the rep ceiling (highest number in the rep range). That means that for the rep range 8-12 you should barely complete 12 reps for your first set.

After this you’re likely not going to be able to complete 12 reps which is fine, but if you’re unable to complete the lowest number on subsequent sets (e.g. for set to you only complete 7) then you should drop the weight for your next set so your reps still fall within the given range.

Adopt A Growth Mindset

Every time you lift those weights push yourself to the max so that you increase the weights you use as frequently as possible. Once you can hit the rep ceiling (highest rep range number) you should increase your weights by the smallest amount possible in your next workout.

Without a doubt this is one of, if not THE, key predictor for insane results. Have this mindset every session to guarantee your success.

Speed Up Your Progress

I know it’s easy just to forget about warming up before exercises but simply put you should think about it as added muscle growth stimulus. The extra set not only primes your muscles to be able to lift more and perform more reps, but you’re also increasing your total weight lifted which is a key predictor of muscle growth.

For exercises that I’ve marked for warm ups complete 1 set with approx half the weight you’ll use, for double reps. Warm ups for exercises marked “Opt” are optional, but I do advise doing one if you have time.

Beginner & Intermediate Differences

One of the most important aspects of continued growth is progressive overloading. This is the principle of constantly improving the amount of reps you do or the amount of weight you lift. This is why I recommend that beginners only do 3 sets on the exercises that are marked for 4 sets.

As a beginner once you’ve completed this plan at the 3 set level you can come back to this plan (after completing a different split – check out my Upper Lower Blueprints) and move up to 4 sets.

Choosing Your Schedule

Without a doubt the best way to guarantee quick results is to make sure you commit to this plan for the entire 12 weeks. To help you do that I’ve created 3 schedule options for 3-5 days which you can find in the menu or at the bottom of the page.

I recommend training 4 days a week on this plan but you should choose the schedule that you’ll actually stick to. Obviously you don’t have to pick one of my schedules, you can do your own if you’d like, just make sure you take at least 48 hours off before doing the same workout again.

Accordion Content

PushPull

MuscleMass

PHASE 1 [5 WEEKS]
GROWTH FOUNDATIONS

PHASE 3 [1 WEEK]

RECOVER & GROW

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