Training series 01 / Program details
Push / Pull / Legs.
Strength + muscle.
Program summary
- Train three days per week for four weeks; the fourth week uses fewer sets.
- Download one ZIP containing the 14-page complete guide and three individual session PDFs for $29 USD.
- Choose loads by technique and effort; this demanding gym program is intended for experienced adults.
A four-week training block for adults with established gym experience. Three full gym sessions each week, with clear exercise order, working sets and recovery periods.
Download the free preview ↗Your week at a glance
| Day | Session | Key work |
|---|---|---|
| Monday | Push + Arms | Bench press, incline press/fly pairing, shoulder and arm supersets. |
| Wednesday | Pull | Pull-ups, supported rows, paired cable work and traps. |
| Friday | Legs + Power | Box jumps, squats, trap-bar deadlifts, leg accessories, calves and core. |
What you get
- The 14-page complete PDF program.
- Three standalone session PDFs for easy gym reference.
- Warm-ups, sets, repetitions, rests and coaching cues.
- A four-week progression guide, including a lower-volume fourth week.
- Equipment swaps and printable set-by-set training logs.
Built around your current ability
There are no fixed personal kilogram targets to chase. Choose a starting load that lets you complete the listed work with control and about 2–3 repetitions in reserve. Log in pounds or kilograms and use the same unit consistently.
Progression is conditional
Establish a baseline, repeat a comparable session, and increase only when your reps, technique, effort and recovery support it. A new week alone is not a reason to lift more. Week 4 reduces set counts and gives you a point to review the next block.
Know the equipment before you start
The original sessions use standard gym equipment: rack, bench, free weights, cable station, pull-up station, trap bar, leg press, hamstring curl machines, bands, a low box and carry space. The complete guide includes alternatives. Legs + Power carries substantial volume, so allow time for full rests.
Who it suits
This is for adults who already lift with reliable technique and tolerate demanding strength work. It does not include one-to-one coaching, personalized rehabilitation, nutrition planning or exercise demonstration videos. The coaching instructions are written.
Questions
Who is this for?
Adults who already lift with established technique and want three structured gym sessions. This is a demanding general program, especially on leg day. It is not a beginner introduction or an individualized rehabilitation plan.
What equipment do I need?
A standard gym with a bench and rack, barbell, dumbbells, cables, pull-up station, trap bar, leg press, hamstring curl machines, bands, low box and carry space. The full guide includes substitutions.
Do I have to lift a specific weight?
No. Select loads that match your technique, target repetitions and repetitions in reserve. Log in pounds or kilograms. Personal starting weights are not imposed.
How long are the sessions?
Allow enough time for preparation, working sets and the listed rests. Legs + Power is the longest session. This program does not promise every session fits within 45 or 60 minutes.
What files are included?
A 14-page complete guide plus three separate session PDFs. The full guide includes warm-ups, exercise cues, a four-week progression guide, alternatives and printable logs. Files use US Letter pages.
Can I buy it now?
The complete four-week package is $29 USD. Purchase through Payhip and download the program after successful payment. You receive one ZIP containing four PDFs. Applicable taxes, if any, are shown at checkout.
One ZIP with the full four-week guide and three separate session PDFs. Payment and downloads are handled by Payhip.
Open the sample PDF →