By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
The Ultimate 4-Day Push/Pull/Legs Program for Muscle Gain and Fat Loss
If you want to build muscle, lose body fat, and get in the best shape of your life, you need a smart training plan. As a personal trainer with over a decade of experience, I have found the most effective method for beginners and intermediates is the Push/Pull/Legs (PPL) split. This approach is the perfect way to build muscle because it groups muscles that work together, allowing you to train them with intensity while giving other parts of your body time to recover.
By splitting your workouts into push days (chest, shoulders, triceps), pull days (back, biceps), and leg days (quads, hamstrings, glutes, calves), you ensure every muscle group gets the attention it needs. We will structure this into a 4-day training week, which allows us to hit each muscle group with enough frequency to stimulate growth. Combining this with interval cardio is the secret to getting that “in-shape” look and a defined face, as it torches calories and boosts your metabolism. Of course, no training program is complete without a solid nutrition plan, which we will cover in detail.
Fueling Your Body: Nutrition for Muscle Gain and Fat Loss
Training is only half the battle; your nutrition will make or break your results. To build muscle and lose fat, you need to fuel your body with the right balance of macronutrients: protein, carbohydrates, and fats.
Protein is the most important macronutrient for building and repairing muscle tissue. When you lift weights, you create tiny tears in your muscles, and protein provides the building blocks (amino acids) to repair them, making them stronger and bigger. For those looking to build muscle, a good target is 1.6 to 2.2 grams of protein per kilogram of bodyweight (about 0.7 to 1.0 grams per pound).
Carbohydrates are your body’s primary energy source. They provide the fuel you need to power through intense workouts. Without enough carbs, you will feel sluggish and weak in the gym. Good sources include oats, brown rice, sweet potatoes, and fruits.
Fats are essential for hormone production, including hormones like testosterone that are critical for muscle growth. They also play a role in nutrient absorption and overall health. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil.
A good starting point for your daily macronutrient split for body recomposition (losing fat and gaining muscle simultaneously) is:
- Protein: 30-35%
- Carbohydrates: 35-40%
- Fats: 25-30%
You can track your macros using an app like the 12Reps app to ensure you are hitting your targets consistently.
The Warm-Up: Preparing Your Body for Action
A proper warm-up is crucial for preparing your body for the workout ahead, preventing injuries, and maximising performance. Each workout should begin with a 10-minute warm-up. This can be a 10-minute incline walk on the treadmill or 10 minutes of rowing. Following the cardio warm-up, perform the following mobility stretches:
Stretch | Reps/Duration | Sets |
Cat-Cow | 10 reps | 2 |
World’s Greatest Stretch | 5 reps/side | 2 |
Hamstring Stretch | 30 sec/side | 2 |
Thoracic Spine Rotations | 10 reps/side | 2 |
The 12-Week Strength Training Program
This 12-week program is divided into three 4-week phases. It is a 4-day split program. Here is a sample weekly schedule:
- Day 1: Push Workout
- Day 2: Pull Workout
- Day 3: Rest
- Day 4: Legs & Functional Workout
- Day 5: Long-Distance Run (45 mins) + Core
- Day 6: Rest
- Day 7: Rest
Phase 1: Foundation (Weeks 1-4)
This phase focuses on building a solid foundation. We will use moderate weights and focus on perfecting form.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 4 | 10-12 | 60-70% | 60s |
Kettlebell Shoulder Press | 4 | 10-12 | 60-70% | 60s |
Incline Dumbbell Press | 3 | 10-12 | 60-70% | 60s |
Machine Chest Fly | 3 | 12-15 | 50-60% | 45s |
TRX Tricep Extension | 3 | 12-15 | Bodyweight | 45s |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Bent-Over Dumbbell Row | 4 | 10-12 | 60-70% | 60s |
Lat Pulldown Machine | 4 | 10-12 | 60-70% | 60s |
Seated Cable Row | 3 | 10-12 | 60-70% | 60s |
Face Pulls | 3 | 15 | 50-60% | 45s |
Dumbbell Bicep Curls | 3 | 12-15 | 60-70% | 45s |
Day 4: Legs & Functional Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Squats | 4 | 10-12 | 60-70% | 90s |
Romanian Deadlifts | 4 | 10-12 | 60-70% | 90s |
Bulgarian Split Squats | 3 | 10-12/leg | Bodyweight/Light DBs | 60s |
Leg Press | 3 | 12-15 | 60-70% | 60s |
Glute Bridges | 3 | 15-20 | Bodyweight | 45s |
Phase 2: Strength Building (Weeks 5-8)
In this phase, we increase the intensity to build more strength. The weights will be heavier, and the reps will be lower. Each exercise includes one warm-up set before your main working sets.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | 4 | 6-8 | 75-85% | 90s |
Seated Dumbbell Shoulder Press | 4 | 6-8 | 75-85% | 90s |
Incline Barbell Press | 3 | 8-10 | 70-80% | 75s |
Dumbbell Side Lateral Raises | 3 | 10-12 | 60-70% | 60s |
Close Grip Bench Press | 3 | 8-10 | 70-80% | 60s |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Pull-Ups (or Assisted) | 4 | 6-8 | Bodyweight | 90s |
Barbell Rows | 4 | 6-8 | 75-85% | 90s |
T-Bar Rows | 3 | 8-10 | 70-80% | 75s |
Face Pulls | 3 | 12-15 | 60-70% | 60s |
Barbell Bicep Curls | 3 | 8-10 | 70-80% | 60s |
Day 4: Legs & Functional Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Deadlifts | 4 | 5-6 | 80-90% | 120s |
Front Squats | 4 | 6-8 | 75-85% | 90s |
Single-Leg RDL | 3 | 8-10/leg | Light-Mod DBs | 75s |
Sled Push | 3 | 20m | Heavy | 90s |
Box Jumps | 3 | 8-10 | Bodyweight | 60s |
Phase 3: Power and Performance (Weeks 9-12)
This final phase focuses on maximising power and performance. We will use explosive movements to convert your strength into functional power. The weights will be challenging, and the focus is on moving the weights with speed and control. Each exercise includes one warm-up set.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Incline Barbell Bench Press | 4 | 5-6 | 80-90% | 90s |
Push Press | 4 | 5-6 | 80-90% | 90s |
Dumbbell Flys | 3 | 10-12 | 70-80% | 60s |
Arnold Press | 3 | 8-10 | 70-80% | 75s |
Diamond Push-Ups | 3 | Max Reps | Bodyweight | 60s |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Weighted Pull-Ups | 4 | 5-6 | Bodyweight + | 90s |
Pendlay Rows | 4 | 5-6 | 80-90% | 90s |
Renegade Rows | 3 | 8-10/arm | Mod-Heavy KBs | 75s |
TRX Face Pulls with External Rotation | 3 | 12-15 | Bodyweight | 60s |
Zottman Curls | 3 | 8-10 | 70-80% | 60s |
Day 4: Legs & Functional Workout
Exercise | Sets | Reps | Weight | Rest Period |
Power Cleans | 4 | 3-5 | 85-95% | 120s |
Goblet Squats | 4 | 8-10 | Mod-Heavy KB/DB | 90s |
Walking Lunges | 3 | 10-12/leg | Mod DBs | 75s |
Sled Pull (with TRX) | 3 | 20m | Heavy | 90s |
Kettlebell Swings | 3 | 15-20 | Mod-Heavy KB | 60s |
Cool-Down and Core Finisher
After each strength training session, it is important to cool down and finish with some core work. A 10-minute cool-down on the StairMaster or an incline walk on the treadmill will help your body gradually return to a resting state. Following the cool-down, perform this core finisher to build a strong and stable core.
Core Finisher
Exercise | Sets | Duration/Reps | Rest Period |
Plank | 3 | 45 seconds | 30s |
Flutter Kicks | 3 | 45 seconds | 30s |
Decline Sit-Ups | 3 | 10 reps | 45s |
Get Started on Your Strength Journey
This 12-week program is your roadmap to building a stronger, more powerful, and leaner body. By combining this structured training plan with the right nutrition, you will achieve incredible results. Remember to be consistent, listen to your body, and always prioritize proper form.
To make your journey even easier, you can find all the exercises from this program in the 12Reps app. You can use the app to build your routine, track your workouts with the stopwatch, and even plan sessions with friends. Download the 12Reps app today for a free trial and take the first step towards a stronger you. It is more than just a workout tracker; it is your partner in strength training and muscle building.
References
[1] Hartford Hospital. (2025). How Much Protein Do I Need to Build Muscle? https://hartfordhospital.org/services/bone-joint-institute/news/news-detail?articleid=65418
[2] Healthline. Body Recomposition: How to Lose Fat and Gain Muscle. https://www.healthline.com/nutrition/body-recomposition
[3] Garage Gym Reviews. (2024). Tips From an RD for Macros for Fat Loss and Muscle Gain. https://www.garagegymreviews.com/macros-for-fat-loss-and-muscle-gain
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