build programs

PROGRAM // BUILD 001

BUILD // PUSH PULL

Muscle and strength

Hands gripping a loaded barbell in a dark gym

Intermediate · Gym · 5-session rotation

A five-session muscle and strength program built around Push, Pull and Legs. Dedicated upper-body volume and a complete lower-body session — train the whole body across the week.

Who it's for

You've trained before and want to build muscle and get stronger without overthinking it.

What you'll work on

  • Muscle size
  • Strength
  • Progressive overload
  • Training consistency
Experience
Intermediate
Training location
Gym
Days / frequency
5-session rotation
Session length
55–65 min
Duration
8 weeks
Equipment
Full gym — barbells, dumbbells, cables, machines

Training order

Push A → Pull A → Legs → Push B → Pull B

Days are suggestions, not rules. Train the next workout in the sequence whenever you're ready.

Progression // Double progression

  1. Pick a weight. Build reps until every working set hits the top of the range.
  2. Then add a small amount of weight. Reps will drop toward the bottom of the range — that's normal.
  3. Build the reps back up. Repeat. Don't expect a weight jump every session.

Recovery

Rough day? Choose Reduce Volume. Main lifts stay, accessory sets drop and optional exercises are removed.