BUILD THE MUSCLE AND STRENGTH YOU WANT WITH A SPLIT BUILT FOR MEN WHO TRAIN
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.
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.
Shoulders & Triceps
Workout 1 — Every WeekYour back gets stronger and more defined, your posture becomes noticeably more solid, and your arms build the kind of size and shape that stands out in photos and T‑shirts.
Back & Biceps
Workout 2 — Every WeekThis is where your upper body transforms. You will build broad, powerful shoulders that stand out in any shirt, a fuller, stronger chest, and arms with real size and definition that increase in strength every single week.
Lower Body
Workout 3 — Every WeekThis is the leg day men keep coming back to every week. You will build thicker quads, stronger hamstrings, and calves that actually pop, with a lower body that looks as powerful as it feels.
3-Phase System
Weeks 1–12Three phases keep your body adapting and your strength climbing. You’ll notice real changes by Week 4, look clearly bigger and leaner by Week 8, and feel genuinely transformed when you finish Week 12.
YOU LIFT.
WE DIAL IT IN.
Serious lifters wanted a program that builds size and strength, 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
"Nothing changed my physique like staying consistent with PPL. By around week 10 my chest, shoulders, and legs looked noticeably different. I finally feel like I have a real plan and I actually look forward to training 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 can run the program with basic gym equipment like dumbbells, a bench, a squat rack, a pull-up bar, and a barbell with plates. There’s also an at-home option for men training with limited equipment.
How do I access the program?
As soon as you join, you’ll get access inside the membership portal. From there, you can view the workouts, follow the calendar, and watch every exercise demo.
Is PPL good for fat loss?
Yes. While the main goal is building muscle and strength, PPL can also support fat loss by helping you train hard, recover well, and hold onto more lean mass while dieting.
Does the program include a nutrition plan?
Yes. MAPS PPL Men 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.
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