FULL BODY: PUSH–PULL–LEGS

A GENXJACK TRAINING TEMPLATE

Train with purpose. Build strength. Become more capable.

The FULL BODY: Push–Pull–Legs (PPL) split is a straightforward, effective approach to strength training that organizes your workouts around three primary movement patterns.

But this isn't your typical Push–Pull–Legs routine.

The GENXJACK approach incorporates all three movement patterns into every workout, changing the emphasis each training day. This allows you to train your entire body while prioritizing different muscle groups.

THE STRUCTURE

• DAY 1 — PUSH EMPHASIS: 3 push movements, 2 pull movements, and 1 leg movement.

• DAY 2 — PULL EMPHASIS: 3 pull movements, 2 leg movements, and 1 push movement.

• DAY 3 — LEG EMPHASIS: 3 leg movements, 2 push movements, and 1 pull movement.

Each workout can also be performed in reverse order, giving you flexibility in how you structure your training.

WHY THIS APPROACH?

Rather than training a muscle group only once per rotation, this structure incorporates push, pull, and leg movements into every session. It provides a flexible framework for building strength, developing muscle, and maintaining balanced training.

Choose exercises appropriate for your experience, equipment, and goals.

FREE DIGITAL DOWNLOAD

No gimmicks. No complicated programs. Just a practical training structure you can take to the gym and make your own.

SHOW UP. KEEP YOUR WORD. DO GOOD WORK.

A GENXJACK original training resource.

⚠️ TRAINING DISCLAIMER: This template is provided for general educational purposes and is not individualized fitness or medical advice. Select exercises and intensity appropriate for your experience, consult a qualified healthcare professional when appropriate, and allow adequate recovery.