BUILD THE BODY YOU'VE ALWAYS WANTED WITH A PROGRAM DESIGNED FOR WOMEN WHO LIFT

The Push Pull Legs Split is the most proven, science-backed training method for building muscle fast and now it's fully programmed, laid out, and ready for you to start today.

How It Works

Three Workouts. Every Week. For 12 Weeks.

Each session targets a different muscle group so you recover fast, train hard, and see your body change week after week.

01
Push Day

Shoulders & Triceps

Workout 1 — Every Week

This is where your upper body transforms. You will build shoulders that look incredible in every outfit, a lifted chest, and arms with real shape and definition that gets stronger every single week.

1
02
Pull Day

Back & Biceps

Workout 2 — Every Week

Your back gets tighter, your posture improves, and your arms develop the kind of tone that shows up in photos and sleeveless tops. The results here compound every week you show up and do the work.

2
03
Legs Day

Glutes & Legs

Workout 3 — Every Week

This is the workout women come back for every week. Fuller glutes, tighter legs, and a lower body that looks as strong as it feels. The kind of results you notice in the mirror and feel in your clothes.

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04
The Progression

3-Phase System

Weeks 1–12

Three phases keep your body adapting and your progress moving forward. You will look different at Week 4, noticeably better at Week 8, and genuinely transformed when you reach the end of Week 12.

4
3 Workouts Per Week
3 Movement Patterns
12-Week Program Built for Women

SHE ASKED.

WE BUILT IT.

Real women wanted a program that targets glutes and legs, fits into 3 days a week, and actually delivers visible results. That's exactly what Push Pull Legs is.

  • Builds glutes, legs & shoulders with targeted volume

  • Only 3 workouts per week — no burnout

  • Phased programming that progresses with you

  • Every exercise demonstrated on video

THE MOST PROVEN SPLIT IN BODYBUILDING

Push Pull Legs works because it gives every muscle group enough volume to grow and enough recovery to actually do it. No wasted days, no guesswork, just a clean, structured plan that compounds week after week.

Dumbbell Set

Adjustable Bench

Squat Rack with Pull-Up Bar

Barbell with Plates

At-Home Option

"I've done a good amount of cookie-cutter programs and random IG workouts. Nothing actually changed my body like staying consistent with PPL. Around week 10 my glutes and shoulders had shape I'd never seen before. I feel like I have a real plan and love 3 days per week."

EVERYTHING

WHAT'S INCLUDED...

  • 3-Phase Workout Blueprints

  • 60+ Exercise Demos

  • Workout Calendar

  • Rest Periods, Tempo & Intensity

  • Coaching Cues

  • Video Demos

  • Membership Portal with lifetime Access

  • 30-Day Money Back Guarantee

How long is the program?

12 weeks total, split into 3 phases of 4 weeks each. Each phase builds on the last with progressive overload. You train 3 days per week with recovery days built in between every session.

What equipment do I need?

You'll need access to a gym with a barbell, dumbbells, squat rack, adjustable bench, and a pull-up bar. The program uses compound lifts like hip thrusts, squats, bench press, rows, and romanian deadlifts. There's also an at-home version included (dumbbells only) if you train from a home gym.

How do I access the program?

Instantly after purchase. You'll get lifetime access to your private Mind Pump membership portal where you'll find your full workout blueprints, workout calendar, video demonstrations for every exercise, and your building diet guide. Access it on any device, any time.

Is PPL good for fat loss?

Yes. The program combines heavy compound lifts with a daily NEAT goal of 8-10,000 steps, which keeps your metabolism elevated without adding cardio sessions. Plus, the included Building Diet Guide gives you macro targets based on your bodyweight so you're fueling muscle growth while keeping body composition in check.

Does the program include a nutrition plan?

Yes. MAPS PPL Women includes a full Building Diet Guide with macro targets based on your bodyweight: protein, carbs, and fats are all laid out for you. It also covers creatine and hydration recommendations, post-workout nutrition timing, and even meal examples for breakfast, lunch, dinner, and snacks.

What if I don't like it?

You're covered by a full 30-day money-back guarantee. If you don't love the program, just reach out to our support team within 30 days and we'll refund you in full. No hoops, no hassle, no questions asked.