12 Week Push Pull Legs Workout Program | Strength & Muscle Building Tracker
Stop guessing what to lift and just follow the plan. This 12 week Push Pull Legs program is built for people who want real strength and muscle gains, without spending hours planning workouts every week.
The program splits your training into three days. Push day hits chest, shoulders, and triceps. Pull day covers back and biceps. Leg day trains quads, hamstrings, glutes, and calves. Its a proven split used by lifters at every level, from beginners building their base to intermediate lifters ready to push past a plateau.
How the 12 weeks are structured
The first 5 weeks are your Foundation phase. Reps stay higher, in the 6 to 15 range, so you can build muscle and lock in good form before the weight gets heavy. Weeks 6 through 12 move into the Intensification phase. Reps drop, loads go up, and the focus shifts toward building real strength on the big lifts like squat, bench, and deadlift.
Built in tools that do the thinking for you
Every set has a Target Sets, Target Reps, and Ideal RPE already filled in, so you always know what your working toward that day
Just enter your weight and reps, and the sheet automatically calculates your total volume and estimated one rep max
RPE tracking (a simple 6 to 10 scale for how hard a set felt) helps you know when to push harder and when to back off, which keeps you progressing without burning out
A 12 week Nutrition Tracker is included on a second tab, with editable calorie and protein targets, daily logging, and automatic weekly averages, so your training and your diet are working together instead of separate
Who this is for
This program works for anyone who trains in a gym and wants a clear plan to follow. It fits people chasing muscle growth, people trying to get stronger on their main lifts, and anyone doing a body recomposition who needs their training dialed in while their nutrition does the rest of the work. You don't need to be advanced. You just need to show up and follow the numbers.
What you get
One Excel workbook, fully editable, with all 12 weeks of training and nutrition tracking built in. Works in Excel, Google Sheets, or Numbers. Instant download after purchase.
