A Balanced Push, Pull, Legs Program Built for Consistent Progress

The MHR Online 3 Day Split Program is a 12 week strength and muscle building plan built around a classic push, pull, and legs structure.

It is designed for people who want to train hard, recover well, and progress steadily without living in the gym. Each session focuses on a specific movement pattern and muscle group, allowing enough volume to build muscle while maintaining recovery between sessions.

This program removes guesswork and keeps training simple, structured, and effective.

Program Overview

• Duration: 12 weeks

• Training level: Beginner to intermediate

• Frequency: 3 sessions per week

• Session length: 60-70 minutes

• Primary goal: Build strength and muscle with balanced weekly volume

Example weekly layout:

• Monday, Wednesday, Friday

• Or any three non consecutive days

How the Program Is Structured

Push, Pull, Legs Split

Each week follows a clear structure:

• Day 1: Push focused training for chest, shoulders, and triceps

• Day 2: Pull focused training for back, biceps, and rear delts

• Day 3: Lower body and core focused training

This split allows you to train each muscle group with intent while giving enough recovery time to train hard the next session.

Progression Model

The program uses gradual, sustainable progression across the full 12 weeks:

• Weeks 1-4:
  Focus on learning movements, building consistency, and completing reps with good form

• Weeks 5-8:
  Push toward the upper end of rep ranges before increasing load

• Weeks 9-12:
  Make small, steady load increases while maintaining technique and control

Rest periods are kept moderate to support strength, muscle growth, and work capacity.

Training Style and Approach

• Moderate rep ranges suited for strength and hypertrophy

• Loads taken close to failure in the final reps while maintaining form

• Progressive overload without unnecessary complexity

This is traditional resistance training done properly.

Equipment Requirements

The program is written for a standard gym environment with access to:

• Barbells and plates

• Dumbbells

• Adjustable bench

• Resistance bands

• Cable machine (optional)

Warm Up, Recovery, and Sustainability

Each session reinforces:

• Short, effective full body warm ups

• Proper recovery between sets

• Cool downs to reduce soreness and improve mobility

This helps support long term consistency rather than short bursts of effort.

Nutrition and Lifestyle Guidance

You receive simple education around:

• Protein intake for muscle growth

• Balanced meals without restriction

• Hydration and recovery basics

• Sustainable habits that support training across 12 weeks

Progress Tracking

The program encourages tracking:

• Strength and performance improvements

• Body measurements every 4 weeks

• Progress photos

• Energy and recovery trends

You also receive access to a free Training Log Template inside the MHR Performance Hub.

Who This Program Is For

• Gym goers training 3 days per week

• Beginners progressing past full body training

• Intermediate lifters wanting a simple split

• People who value structure and recovery

Who This Program Is Not For

• Advanced lifters chasing high volume bodybuilding

• Athletes needing sport specific conditioning

• People wanting daily or very high frequency training

Where to Go Next

This program is part of the Foundation Programs collection and is designed to build consistency and confidence with split training.

To explore further within MHR Online:

→ View all Foundation Programs
→ Learn how MHR Training Systems work
→ See the Support Spectrum to compare coaching options
→ Explore Build Your Own Training Programs

This program can stand alone or act as a stepping stone into more flexible or advanced systems.

How This Fits Within MHR Online

The 3 Day Split Program sits between full body beginner training and higher volume split programs.

From here, many users progress into:

• Higher frequency hypertrophy programs

• Build Your Own Training Systems

• Coaching support within the Support Spectrum

What You Get

• Full 12 week 3 Day Split PDF program

• Push, pull, legs weekly structure

• Clear progression guidelines

• Nutrition and recovery education

• Access to the MHR Performance Hub