84-Day Push/Pull/Legs Split for Advanced Lifters

Advanced lifters build muscle in 12 weeks with this progressive NASM-CPT PPL program, maximizing hypertrophy through varied intensity and volume.

Level: advanced · Muscle group: ppl · Equipment: gym · Duration: 60 min

Exercise Breakdown (18 exercises)

  1. 1. W1-2 Push A: Barbell Bench Press
    4 sets · 6-8 reps · 2-3min rest
  2. 2. W1-2 Push A: Incline Dumbbell Press
    3 sets · 8-10 reps · 90s-2min rest
  3. 3. W1-2 Push A: Overhead Dumbbell Press
    3 sets · 8-10 reps · 90s-2min rest
  4. 4. W3-4 Push A: Barbell Bench Press
    4 sets · 5-7 reps · 2-3min rest
  5. 5. W3-4 Push A: Incline Barbell Press
    3 sets · 7-9 reps · 90s-2min rest
  6. 6. W3-4 Push A: Standing Barbell Overhead Press
    3 sets · 7-9 reps · 90s-2min rest
  7. 7. W5-6 Push A: Barbell Bench Press
    5 sets · 5-7 reps · 2-3min rest
  8. 8. W5-6 Push A: Incline Dumbbell Press
    4 sets · 8-12 reps · 90s-2min rest
  9. 9. W5-6 Push A: Seated Dumbbell Overhead Press
    4 sets · 8-12 reps · 90s-2min rest
  10. 10. W7-8 Push A: Barbell Bench Press
    4 sets · 3-5 reps · 3-4min rest
  11. 11. W7-8 Push A: Close-Grip Bench Press
    3 sets · 6-8 reps · 2-3min rest
  12. 12. W7-8 Push A: Dumbbell Lateral Raise (Superset)
    3 sets · 12-15 reps · 60-90s rest
  13. 13. W7-8 Push A: Chest Dip (Superset)
    3 sets · AMRAP reps · 60-90s rest
  14. 14. W9-10 Push A: Barbell Bench Press
    5 sets · 4-6 reps · 3-4min rest
  15. 15. W9-10 Push A: Incline Dumbbell Press
    4 sets · 6-8 reps · 2-3min rest
  16. 16. W9-10 Push A: Standing Barbell Overhead Press
    4 sets · 6-8 reps · 2-3min rest
  17. 17. W11-12 Push A: Barbell Bench Press
    3 sets · 3-5 reps · 3-4min rest
  18. 18. W11-12 Push A: Incline Barbell Press
    3 sets · 5-7 reps · 2-3min rest

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