6 Day Push, Pull, Legs Powerbuilding Split & Meal Plan

Hungry for some serious gym time and crazy gains? Nick Ludlow helps you to go heavy, go hard and improve your results with this intense, high volume rest-pause workout.

Workout Summary

Build Muscle
12 weeks
45-60 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM).

After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.

After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.

The accessory work will begin with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. It’s important that you keep track of your timing in between sets – not only to optimize muscle growth but also to prevent you from being in the gym forever. I program my accessory work with high volumes and rest-pause because I believe it’s an effective way to trigger muscle growth in a short period of time while allowing me to leave the gym with a nice pump.

The exercise selection I lay out in the routine below is by no means set in stone, but I encourage you to be wise if and how you decide to make substitutions. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable.  Once you pick your exercises stick with them until you stop progressing; there’s no reason to “confuse” your muscles if you’re adding reps and/or weight to the bar every time you perform an exercise.

If you’re used to low volume routines this routine will initially make you quite sore – you can either power through the soreness or gradually increase the volume over time. For example, instead of a 50 rep goal over 5 sets with shrugs you could aim for a 30 rep goal over 3 sets the 1st week, 40 reps over 4 sets the 2nd, and 50 reps over 5 sets the 3rd week.

Dumbbell Press

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, increase strength, and gain confidence moving heavy loads.

Lifting & Rest Day Scheduling

  • Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat
  • Intermediate lifters should perform the routine in a 3-on/1-off manner – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
  • Advanced lifters should perform the routine in a 6-on/1-off manner – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat
Push A
Chest, Shoulders & Triceps
Exercise Sets Rep Goal Total Rest
Flat Barbell Bench Press 5 15 90-120 sec
Flat Barbell Bench Press (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Seated Behind the Neck Press 3 25 60 sec
(Weighted) Tricep Dips 3 30 60 sec
Standing Cable Crossovers 5 50 30 sec
Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) 5 50 30 sec
Seated Dumbbell Lateral Raises 5 50 15 sec
Pull A
Back, Traps & Biceps
Exercise Sets Rep Goal Total Rest
Barbell Conventional Deadlift 5 15 90-120 sec
Barbell Conventional Deadlift (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
(Weighted) Chin-ups 3 25 60 sec
Chest Supported Rows 3 30 60 sec
Shrugs (Dumbbell, Barbell, or Trap Bar) 5 50 30 sec
Standing Barbell Curls 5 50 30 sec
Standing Cable Reverse Fly 5 50 15 sec
Legs A
Quads, Hamstrings & Calves
Exercise Sets Rep Goal Total Rest
Barbell Back Squat 5 15 90-120 sec
Barbell Back Squat (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Good Mornings 3 25 60 sec
Leg Press 3 30 60 sec
Reverse Hyperextension 5 50 30 sec
Leg Curl (Seated or Lying) 5 50 30 sec
Calf Raise (Seated or Standing) 5 50 15 sec
Push B
Chest, Shoulders & Triceps
Exercise Sets Rep Goal Total Rest
Standing Overhead Press 5 15 90-120 sec
Standing Overhead Press (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Incline Bench Press (Dumbbell or Barbell) 3 25 60 sec
Close Grip Bench Press 3 30 60 sec
Seated Machine Fly 5 50 30 sec
Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) 5 50 30 sec
Standing Cable Lateral Raises 5 50 15 sec
Pull B
Back, Traps & Biceps
Exercise Sets Rep Goal Total Rest
Barbell Snatch Grip Deadlift 5 15 90-120
Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Rows 3 25 60 sec
(Weighted) Pull-ups 3 30 60 sec
1-arm Rows (Dumbbell or Barbell) 5 50 30 sec
Incline Dumbbell Curl 5 50 30 sec
Seated Machine Reverse Fly 5 50 15 sec
Legs B
Quads, Hamstrings & Calves
Exercise Sets Rep Goal Total Rest
Barbell Front Squat 5 15 90-120 sec
Barbell Front Squat (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Romanian Deadlifts 3 25 60 sec
Barbell Hip Thrusts 3 30 60 sec
Dumbbell Lunges 5 50 30 sec
Seated Leg Extensions 5 50 30 sec
Hanging Leg Raises 5 50 15 sec

Bulking eating plan

To maximize muscle size and strength gains on this high volume program, you’ll have to eat big. I recommend starting at no less than 3500 calories per day.

Nutrition & Supplementation

To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks; most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week.

The meal and supplementation plan outlined below provides at least 1 gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.

Nutrition for the Day – 3,510 calories, 235g protein, 367g carbs, 132g fat, 59g fiber, 1550mg calcium, 176% daily value of calcium.

3,500 Calorie Meal Plan
Muscle Building Diet
Time Meal Nutrition


Wake Up


1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control).

50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium



6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese.

845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium



0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple.

886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium


Pre Workout Snack

2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries.

737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium


Pre Workout

0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance)




10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium  



4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat).

931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium



1 serving of ZMA (relaxation & nervous system recovery)  

Recovery & Sleep

Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.

If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.

To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”

As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to be optimal for me.

Once you lay down, before you drift off to sleep, consider mattress comfort and outside noise levels. Optimal mattress firmness is relative to the individual but if your mattress has become overly soft and saggy, then I encourage you to invest in a new mattress as soon as possible – the benefits far outweigh the financial costs.

If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket then utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may fall out of your ears throughout the night. A white noise machine provides constant outside noise minimization but requires electricity to function and is significantly more expensive than earplugs.

Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve.

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

173 Comments+ Post Comment

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Posted Wed, 09/26/2018 - 08:37


About the rep scheme, let's have an example of lateral raises, if I can only lift 3 sets of 10 and then I notice that I won't be able to reach 10 again, should I lower the weight and reach the 50 or should I always stick with the same weight until I'm able to reach the rep goal and then progress?


Scenario A:
set 1 - 9kg dumbbels, 10 reps
set 2 - 9kg dumbbels, 10 reps
set 3 - 9kg dumbbels, 9 reps
set 4 - 9kg dumbbels, 7 reps
set 5 - 9kg dumbbels, 6 reps

Scenario B:
set 1 - 9kg dumbbels, 10 reps
set 2 - 9kg dumbbels, 10 reps
set 3 - 7kg dumbbels, 10 reps
set 4 - 7kg dumbbels, 10 reps
set 5 - 7kg dumbbels, 10 reps

What would be the best to follow?


JoshEngland's picture
Posted Thu, 09/27/2018 - 09:21

Hi Dave,

For this particular workout and that particular exercise, I'd recommend scenario B.

Hope this helps!

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Posted Thu, 09/27/2018 - 10:32

So, let's imagine the Heavy workouts of the day, am I also supposed to lower the weight in each set if needed to achieve the 15 rep goal?

Like Bench Press, again two scenarios:

3x 100kg
2x 100kg
3x 95kg
2x 95kg
5x 85kg

4x 95kg
3x 95kg
2x 95kg
2x 95kg
1x 95kg

I was assuming that following scenario B, even if 2 reps away from the 15 goal, wouldn't it be better for progression? Again, what would you say it's advisable?

Also, If the answer is scenario 1, which weight would I base my "-20% weight" on?

JoshEngland's picture
Posted Thu, 09/27/2018 - 11:08

Hi Dave,

It's a really tough question to answer, honestly. It really comes down to your short term and long term goals - and individual ability to build strength.

Personally, I'd go with option A on this one - but there are some people who would benefit from option B. Experiment a little and figure out which option best puts you into a situation to make long term gains.

Hope this helps!

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Posted Tue, 09/25/2018 - 16:37

I've got a question about warming up for the big compound exercises at the start of each workout. I assume that the weight for the working weight should remain the same, but it seems a bit difficult to jump right into a set of eg. heavy deadlifts. Do you recommend warming up before with some sets of lower weights, or will this wear you out and make the working sets less effective?

JoshEngland's picture
Posted Thu, 09/27/2018 - 09:18

Hi Jesper,

For info on properly warming up, start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies

Hope this helps!

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Posted Sun, 09/09/2018 - 18:02

Only few months into weight lifting, this programme looks great but think it might be to advanced for me just now. Do you have any 6 day push pull legs split for beginners.

JoshEngland's picture
Posted Mon, 09/10/2018 - 08:51

Hi Frank,

I don't think we have any 6 day workouts for beginners. Generally, I'd recommend beginners start off with full body workouts 3xs per week.

Try one of these workouts: https://www.muscleandstrength.com/workouts/beginner

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Posted Wed, 09/05/2018 - 09:57

Just a quick question about programming order. Because of the SLIGHT overlap between the Pull and Leg days (because of the deadlift/squat/good mornings and even the hyperextensions) would it be a good idea for someone like me with slight back problems to maybe do the order as Pull - Push - Legs so my lower back (where most of my issues are) can rest at least a bit before hitting it again?

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Posted Fri, 08/17/2018 - 12:11

Hey! This workout at first sight seems quite nice and I was looking for something that's 6 day per week. However I've only been lifting for a year and did a beginner's one, a PHUL and another Upper/Lower split. Since I'm natural can this be too much volume for me to handle?

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Posted Tue, 08/14/2018 - 17:01
James Cartwright

Would this workout be ideal for increase in strength?

I’m a bit hesitant because it says muscle rather than strength in the description and I’m planning on joining the military so quality of muscle is more important than quantity of muscle for me in particular.

JoshEngland's picture
Posted Wed, 08/15/2018 - 08:42
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Posted Sun, 08/05/2018 - 23:49

How can I adapt the provided workout to a 5 day routine? I mean, monday to friday. I can't workout on the weekends.

Thank you

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Posted Fri, 09/14/2018 - 08:02

I also have the same problem so the way I am doing this is I am having Push-Pull-Legs-Push-Pull. Yes, that's one leg day less, but I just increase the load and do some other exercises to kill my legs on that day :D

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Posted Sun, 07/29/2018 - 12:36
Prashant Khampria

Hi, I am Prashant, My weight is 78 KG and Height is 5.8" and my age is 39. I am doing workout from last 2 months. my goal is to increase strength and muscles. my biceps are thin and chest is also not broad. Please guide me with exercise plan and food intake plan. Thanks

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Posted Wed, 07/18/2018 - 01:16
Ahmet Can

I really enjoy this workout even though I am in a cutting phase and can’t afford the calories. My question is do you have an ab workout to do once every couple of days with this?

JoshEngland's picture
Posted Wed, 07/18/2018 - 08:59

Hi Ahmet,

You can find ab programs here: https://www.muscleandstrength.com/workouts/abs

Hope this helps!

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Posted Tue, 07/17/2018 - 14:18
Shakeel Moosa

I didn't understand about the reps and sets and i am doing bro splits but not worked well... So in these excersice i have to do 50 reps in 1 set and how much weight should i lift

JoshEngland's picture
Posted Tue, 07/17/2018 - 16:32

Hi Shakeel,

No, 50 total reps in the prescribed amount of sets.

Hope this helps!

JoshEngland's picture
Posted Wed, 07/18/2018 - 08:57

Hi Shakeel,

Sure, you could do 10 reps per set.

Hope this helps!

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Posted Wed, 07/18/2018 - 01:33
Shakeel Moosa

That's means bro 10 per set?

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Posted Mon, 07/09/2018 - 17:05
Raul Gomes

Hi Josh
Im 16 years old´and I wanted to know if I just use whey protein and creatine the results will be weak

JoshEngland's picture
Posted Wed, 07/11/2018 - 09:25

Hi Raul,

Combining whey protein and creatine is fine. However, I believe a lot of supplements require you to be 18 years of age to purchase. Not sure if whey protein or creatine fall in this category, as they are natural substances, but might be something to keep in mind.

Hope this helps!

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Posted Tue, 07/03/2018 - 05:17

Hi there,

I just picked up your program and finished 1 full sequence.

Just wondering, why is there in LEGS B another deadlift after I just did deadlift the day before?

Also, do you recommend any substitute for front squats? I am so bad with it (afraid to fall backwards, which leads to very bad form). Are regular squats with a little plate under the feet, for incline, any good?

Thanks for any response.

BTW, I can barely walk right now, so the program is probably working.

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Posted Fri, 06/29/2018 - 05:43

Can you recommend a substitute for reverse hyperextentions? I dont have access to one. Thanks

JoshEngland's picture
Posted Fri, 06/29/2018 - 08:50

Hi Mack,

A bodyweight variation of these can be done lying on a bench and keeping the knees bent. This will be you best bet for a movement that resembles the original one listed.

Hope this helps!

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Posted Wed, 06/13/2018 - 09:06

Hi josh,

Just a quick question, i'm going to use a 4 day upper/lower split, can i still use your meal plan?

JoshEngland's picture
Posted Thu, 06/14/2018 - 15:26

Hi Ethan,

Can't take credit for the nutrition program but sure! If it aligns with your calorie and macro needs go for it!

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Posted Mon, 06/11/2018 - 23:09

So there is no abs exercises in there? When should i play them then? Only noticed Leg Raise and thats it..

JoshEngland's picture
Posted Tue, 06/12/2018 - 08:31

Hi Mohammad,

Feel free to add in ab workout as desired. Your abs are targeted indirectly though most lifts and throughout every day movement. But you're more than welcome to isolate if you feel it is necessary.

Hope this helps!

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Posted Sat, 05/19/2018 - 20:58

I'm into my 5th week running this program, I only hit 14 rep total on my deadlift, so do I decrease the weight? My reps were 3,3,3,3,2.

Any help is appreciated, thanks

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Posted Sat, 08/11/2018 - 16:05
Chris MacLellan

You're Fine, it's more about hitting your desired rate of exertion. 14 reps is plenty of volume.
Just don't go up further until you can complete the full number of desired reps.

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Posted Thu, 05/17/2018 - 10:47

My post doesn't make much sense. Typos. What I meant was can I inrease the number of sets on the compound muscle groups: chest press, deadlift and squat, or can I add an extra exercise for those

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Posted Thu, 05/17/2018 - 04:08

I have been working out for around 10 with various results. I like your workout but my question is if I could either increase the number of seats on the main muscle groups: chest, legs, back, or can I inrease the number of seats on those

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Posted Fri, 04/13/2018 - 18:19

I would like to do PPLPPP Rest then repeat cuz two leg days with my 3 cardio sessions is jus brutal what do you recommend for a one day leg day in the sense of excresises thx <3

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Posted Fri, 04/06/2018 - 16:46


Would it be okay if I do 3 reps of 12. I started to workout at home and don't feel like timing everything. My previous workout consisted of that. I'm only a month in but already gained 10 pounds and started to bench 50 pounds now im at 110ib in less than a month. I know this isn"t anything but its something for me. I'm now 165 at 6'3 and still have a long ways to go. Thanks

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Posted Mon, 04/02/2018 - 17:30

So when you say do rep goal total for that first compound lift is it 15 total in 5 sets so it’s 3 reps per set? Or what? Bc your wording in the above part is confusing you say do reps of 5-6 rep max just doesn’t make sense

JoshEngland's picture
Posted Tue, 04/03/2018 - 09:27

Hi Grant,

I'd recommend going with 5 sets of 3.

Hope this helps!

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Posted Wed, 03/28/2018 - 04:34

Hey, great program! Looks interesting! I have been bodybuilding for about a year and a half. I started at 125lbs and now I am 174lbs, 5’11, and 16 years old. I am just curious if this is to much frequency because I am in a caloric surplus.

JoshEngland's picture
Posted Wed, 03/28/2018 - 09:21

Hi Corey,

At 16, I wouldn't recommend with going with this much frequency. Stick to full body 3x per week or an upper lower 4x per week.

As your body mature (in your early-mid 20s) you could probably handle this much volume no problem.

Just some suggestions.

Hope this helps!

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Posted Tue, 04/03/2018 - 19:27

Hi Josh, I was eating around 3500 calories a day and I wasn’t gaining anything for like 4 months. I bumped up my calories gradually but it still wasn’t working. I’m now eating 4300 calories a day and I’m just curious if that is a lot or to much for my height/weight? I’m 175lbs and 5’11.

JoshEngland's picture
Posted Wed, 04/04/2018 - 10:28

Hi Corey,

At your age and activity level, not necessarily. Have you gotten a physical lately? Next time you go in make sure you get your blood work done just to ensure you don't have any thyroid or other hormonal issues. If everything is good to go on that end, continue to bump up your calorie intake until you are seeing the desired results.

You're probably just a teen with a ton of testosterone and a high activity level. Enjoy it while you have it.

Hope this helps!

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Posted Mon, 04/02/2018 - 22:17

Hi Josh, I really need some professional help. I’m stuck, and I don’t know who to contact. Or can I contact you? I have so many questions! I’ve been working out for about a year and a half now and I’ve been stuck for like 6 effen months and it’s absoutely killing me on the inside, it’s so discouraging. I have a lot more to say but can you forward me a place where I can get help? Thanks!

JoshEngland's picture
Posted Tue, 04/03/2018 - 09:15

Hi Corey,

I'd recommend seeking out the help of a professional in your area. Google and Yelp can be helpful tools to finding a solid personal trainer near you. They'll be able to provide a hands on and motivational approach to help you crush your goals. Pick their brains while paying them and seek to learn as much as possible during your time with them.

In the meantime, I'm more than happy to answer any questions you'd like to comment on here.

With all that said, it is completely normal for progress to somewhat stall after 18 months of weight training. The first yr is when most people make the majority of their progress. After that, progress is not nearly as linear and not easy to come by. Keep working and find workouts that are fun and enjoyable for you to do.

Hope this helps!

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Posted Mon, 03/26/2018 - 12:03
Gil Perez

Couple of questions. I am a morning person as in I am in the gym about 5am. What would be your suggestion about the diet if I'm waking up at 430ish to start my workout on or about 5am? My workout typically is an hour and a half. The last half hour for cardio which I do 3 times a week. Also can I split for example leg day into two parts where I do half in the morning and the other half in the evening?

JoshEngland's picture
Posted Tue, 03/27/2018 - 08:45

Hi Gil,

So long as you eat a calorie amount that is aligned with your goals, when you eat your food doesn't matter all too much.

Sure, you can split legs into 2 parts if you feel it is necessary.

Hope this helps!

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Posted Tue, 03/13/2018 - 00:27

I'm at the end of Week 6 of this program and I have made incredible gains. I stopped lifting a while ago and was creeping at around 290-300 lbs, I'm 6'3 tall. At that point I was at around 37%bf, I am currently at 27%bf (tape test for both measurements) and weigh 256 lbs.

**My bench went from 95(don't laugh) for 4 reps to 205 lbs for 4 reps, 5 sets).
**My deadlift went from 185ish to 315 lbs for 2-4 reps for 4 sets.
**My Squat went from 105 to 215 for 4-5 reps for 5 sets.

My only regret is being fat, I wish I was at a lower bf% so I could up the calories and bulk up. Since I'm at a high body fat still (27%) I am cutting with a lower calorie diet, which makes this program a little difficult. With the calories that I do have I try to eat a high protein, high fiber diet, with carbs mainly in the morning and before my workout. Any comments on how I can improve or general comments are welcome. Week 7 of 12 starts tomorrow!

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Posted Thu, 03/01/2018 - 18:43

I'm 6'2 trying to dunk the basketball and generally how to lift but never attempted anything serious lifting regimen like this, and definitely not something like this involving diet and sleep. Is this just going to turn me into a bodybuilder or will this give me increased athletic ability re;dunking the ball? How much aerobic or nonaerobic athletic activity can I mix in with this ?

JoshEngland's picture
Posted Fri, 03/02/2018 - 09:42


There are certainly better workout strategies for athletic performance. In terms of basketball performance, give this one a shot:


Hope this helps!

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Posted Mon, 02/19/2018 - 05:20

I have a question regarding the barbell back squat,

so 5 sets as stated is that 15 Reps per Set or say 3 Reps across 5 sets?

please elaborate.