12-Week Push/Pull/Legs Program for Men: Build Muscle

In this lecture, you’ll learn the three most important principles behind effective muscle growth: progressive overload, training volume, and training frequency.

You’ll discover:

• What is progressive overload

• What is volume

• What is frequency

• How many times you should go to the gym per week

By the end, you’ll understand exactly how to train smarter, not just harder.

In this lecture, you’ll learn the essential nutrition principles for building muscle effectively and supporting your training progress.

You’ll discover:

• What a calorie surplus is

• What maintenance means

• What a calorie deficit is

• What type of diet is ideal for muscle growth

• Which application I recommend for tracking your nutrition

• What the best protein sources are

By the end, you’ll understand exactly how to fuel your body for strength, size, and long-term progress.

In this lecture, you’ll learn the truth about supplements — which ones actually help with muscle growth and which ones are just a waste of money.

You’ll discover:

• Three supplements that truly work

• The hard truth about supplements

• How to use supplements correctly

• Which brands you should buy

• What you need to keep in mind when using supplements

By the end, you’ll know exactly what’s worth buying and how to use it for real results.

In this lecture, you’ll learn how to track your workouts and measure your results — the key to long-term success in the gym.

You’ll discover:

• Why tracking progress is essential for muscle growth

• Which metrics you should track

• What tools or apps to use for counting calories

• What you should use for tracking your gym progress

By the end of this lesson, you’ll know exactly how to measure progress, make adjustments when needed, and keep improving week after week.

In this lecture, you’ll learn how to structure your weekly training schedule and make the most of your rest days for better recovery and muscle growth.

You’ll discover:

• How many days you need to go to the gym

• How to organize your training days between weeks

• What to do — and what to avoid — on rest days

By the end of this video, you’ll know exactly how to balance your training and recovery for consistent long-term progress.

In this lecture, you’ll learn why warming up is one of the most important — yet often overlooked — parts of training.

You’ll discover:

• Why warm-ups are so important.

• My own experience.

• Tips to warm up quicker.

In this lecture, you’ll learn how to perform the bench press with good form to build your chest, shoulders, and triceps safely and effectively.

Learn how to perform the dumbbell incline bench press with control and proper form to target your upper chest and shoulders effectively.

Learn how to perform the cable triceps pushdown with good form to build stronger, more defined triceps while avoiding common mistakes.

Learn how to perform the cable crossover correctly to fully engage your chest muscles, improve contraction, and maximize upper-body definition.

Learn how to perform the dumbbell lateral raise with good form to build wider shoulders, improve symmetry, and avoid common mistakes.

Learn an effective warm-up routine for pull days to activate your back and biceps, improve strength, and reduce the risk of injury before training.

Master the one-arm cable row to isolate your lats, improve back symmetry, and build strength with full control and perfect form.

Learn proper form dumbbell bicep curls to maximize arm growth — control the negative, avoid swinging, and lift with perfect technique.

Build stronger traps with proper dumbbell shrug technique — full range, strong squeeze, and controlled movement for maximum upper-back growth.

Learn how to perform the cable rope face pull correctly to build rear delts, strengthen your shoulders, and improve posture safely and effectively.

Master wrist and reverse curls to build thicker forearms, stronger grip, and balanced arm strength through full control and range of motion.

Learn a simple warm up routine for leg day that activates your muscles, improves mobility, and prepares your body for safe and effective training.

Learn how to perform the leg press correctly to build your quads, glutes, and hamstrings with control, proper depth, and safe foot positioning.

Learn how to use the leg extension machine to isolate your quads, improve knee strength, and build definition with full control.

Learn how to perform leg curls properly to target your hamstrings, build strength, and improve overall lower body balance and stability.

Learn how to do calf raises correctly to strengthen and grow your calves with full control and a complete range of motion.

Learn how to use the hip abduction machine to strengthen your glutes and outer thighs while improving hip stability and control.

Learn how to perform hip adductions correctly to strengthen your inner thighs, improve hip stability, and enhance lower body balance.

In this lecture, you’ll learn how the 12-week training plan is structured and what to expect in each phase:

• Weeks 1–3: Focus on learning proper form, building consistency, and adapting to the training volume.

• Weeks 4–8: Gradually increase the intensity and push for progressive overload to build strength and muscle.

• Weeks 9–12: Peak phase — maximize performance, track progress closely, and prepare for your deload week.

In this lecture, you’ll learn what a deload week is, when to take it, and why it’s essential for recovery and long-term progress. You’ll understand how to reduce intensity while keeping your body active and ready for the next phase of training.

In this lecture, you’ll learn the most effective strategies to prevent injuries, recover faster, and keep your training consistent. You’ll also discover simple habits that protect your joints, muscles, and overall performance long-term.

In this lecture, you’ll learn how to safely swap out exercises without losing progress. You’ll understand which alternatives target the same muscles and how to adjust them to fit your goals and equipment.

In this final lecture, you’ll learn what to do after completing your 12-week program — how to progress further, adjust your training for new goals, and maintain your results long-term. It’s your roadmap for continuing growth and staying consistent beyond the course.