Hey there, fitness enthusiasts! Will Duru here, your award-winning Personal Trainer with over a decade of experience in the trenches of strength training and optimising recovery. I’ve seen countless transformations, and I’m here to tell you that building muscle and shedding unwanted body fat isn’t just a dream – it’s an achievable reality with the right strategy, dedication, and a bit of smart training. Today, I’m going to lay out a comprehensive 6-month push/pull/legs and core/cardio workout program that’s designed to do just that. This isn’t just theory; it is the same blueprint that helped my clients and achieve incredible results, packing on lean muscle and shedding stubborn fat.
Why This Program Works: The Science-Backed Approach
Before we dive into the nitty-gritty of the workouts, let’s talk about why this program is so effective. It’s built on fundamental principles of exercise science, tailored for real-world application. We’re focusing on a Push/Pull/Legs (PPL) split, which is fantastic for hitting each major muscle group with adequate frequency while allowing for sufficient recovery. This split ensures you’re not overtraining any single muscle group, but rather providing enough stimulus for growth and adaptation. Adding a dedicated core and cardio day ensures we’re not just building a strong physique, but also enhancing overall athleticism, cardiovascular health, and accelerating fat loss.
We’ll be leveraging a variety of equipment – dumbbells, barbells, TRX, machines, kettlebells, sledge pushes, skipping ropes, box jumps, and battle ropes. This multifaceted approach ensures comprehensive muscle engagement, prevents plateaus, and keeps your workouts engaging and exciting. Each workout session will consist of 5-6 exercises, performed for 4-5 sets and 10-12 repetitions. This rep range is a sweet spot for hypertrophy (muscle growth) and muscular endurance, providing a significant metabolic demand that contributes to fat loss.
The Power of Progressive Overload
At the heart of any successful strength training program is the concept of progressive overload. Simply put, to get stronger and build more muscle, you need to continually challenge your body. This means gradually increasing the demands placed on your muscles over time. It could be lifting heavier weights, performing more repetitions with the same weight, doing more sets, reducing rest times, or improving your exercise form. Without progressive overload, your body has no reason to adapt and grow. It’s like trying to fill a bucket with a leaky hose – you’ll never make progress if you’re not consistently adding more water. This 6-month program is meticulously designed with progressive overload built into its very fabric, divided into four distinct phasestha each escalate the challenge to ensure continuous progress. We’ll be tracking your progress diligently, which brings me to an invaluable tool…
Your Training Partner: The 12Reps App
In today’s fitness landscape, having a reliable training partner is crucial, and for me, that’s the 12Reps app. This isn’t just another workout tracker; it’s a comprehensive strength training app designed to advance your training and help you achieve your goals with precision. Mustafa and King found it indispensable for their journey. Here’s how it revolutionises your training:
- Advanced Training at Your Fingertips: The 12Reps app allows you to easily follow structured programs like the one I’m outlining today. It guides you through each exercise, ensuring you’re hitting the right sets, reps, and rest periods. No more guessing or scribbling notes on a damp piece of paper.
- Built-in Timer: Ever found yourself losing track of rest periods between sets? It’s a common pitfall that can hinder your progress. The 12Reps app has a built-in timer that keeps you in check, ensuring you’re getting optimal recovery without wasting precious gym time. This seemingly small feature makes a massive difference in maintaining workout intensity and efficiency.
- Track Your Progress Like a Pro: This is where the 12Reps app truly shines. It helps you record your sets, reps, and the weight lifted for every exercise. This data is gold! It allows you to track your volume lifted over time, giving you a clear picture of your progressive overload. Furthermore, it helps you track your 1RM (one-repetition maximum), a key metric for gauging your strength gains. Seeing your numbers go up is incredibly motivating and provides tangible proof of your hard work. It’s like having a personal coach meticulously logging every detail of your performance, allowing you to focus purely on execution.
- Download the 12Reps App: Ready to take your training to the next level? You can download the 12Reps app from your app store. It’s an essential tool for anyone serious about building muscle, losing fat, and making consistent progress.
Training is only half the battle; nutrition is the other, equally critical, half. You can train like a beast, but if your diet isn’t dialled in, you’ll be leaving significant gains on the table. Think of your body as a high-performance vehicle – you wouldn’t put low-grade fuel in a Ferrari, would you? The same applies to your body. We need to focus on the three macronutrients: protein, carbohydrates, and fats.
Protein is paramount for muscle growth and repair. When you lift weights, you create microscopic tears in your muscle fibers. Protein provides the amino acids necessary to repair these tears, making your muscles stronger and larger. Aim for approximately 1.6-2.2 grams of protein per kilogram of body weight daily. Good sources include lean meats (chicken, turkey, beef), fish, eggs, dairy products (Greek yoghurt, cottage cheese), and plant-based options like lentils, beans, and tofu. Spreading your protein intake throughout the day, with a focus on post-workout consumption, is ideal for maximising muscle protein synthesis.
Carbohydrates are your body’s primary energy source, especially for high-intensity activities like strength training. They fuel your workouts and replenish glycogen stores in your muscles, aiding in recovery. Don’t fall into the trap of fearing carbs! The type and timing matter. Focus on complex carbohydrates like whole grains (oats, brown rice, quinoa), sweet potatoes, fruits, and vegetables. These provide sustained energy and essential micronutrients. Simple carbohydrates can be useful post-workout for rapid glycogen replenishment, but the bulk of your carb intake should come from complex sources.
Dietary fats are crucial for hormone production, nutrient absorption, and overall health. Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel), should be a part of your daily intake. While fats are calorie-dense, they are vital for optimal bodily function and satiety. Aim for 0.8-1.2 grams of fat per kilogram of body weight daily, prioritising unsaturated fats.
Now, let’s get into the program itself. This is a 4-day-a-week program, with each workout consisting of 5-6 exercises. Each exercise will be performed for 4-5 sets and 10-12 repetitions, unless otherwise specified. Remember, the goal is progressive overload, so strive to increase the weight, reps, or sets over time while maintaining excellent form. Rest periods are crucial for recovery and performance, so adhere to them diligently. I’ve included supersets in later phases to increase intensity and efficiency. Let’s break it down by phase.
6-Month Push/Pull/Legs and Core/Cardio Workout Program
This program is designed to help you build muscle and lose body fat, incorporating dumbbells, barbells, TRX, machines, kettlebells, sledge push, skipping rope, box jump, and battle rope exercises. It’s a 4-day-a-week program, with each workout consisting of 5-6 exercises, 4-5 sets, and 10-12 reps. The program is divided into four phases, with progressively challenging sets and reps.
Program Structure
- Workout Split: Push/Pull/Legs/Core & Cardio
- Training Days: 4 days per week
- Exercises per Workout: 5-6
- Sets per Exercise: 4-5
- Reps per Set: 10-12
- Equipment: Dumbbells, Barbells, TRX, Machines, Kettlebells, Sledge Push, Skipping Rope, Box Jump, Battle Rope
Focus: Mastering form, building a solid strength base, and introducing compound movements.
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 7-8) |
Barbell Bench Press | 4 | 10-12 | 60-90 | Moderate |
Incline Dumbbell Press | 4 | 10-12 | 60-90 | Moderate |
Machine Shoulder Press | 4 | 10-12 | 60-90 | Moderate |
Dumbbell Lateral Raises | 4 | 12-15 | 45-60 | Light |
Triceps Rope Pushdown | 4 | 10-12 | 45-60 | Moderate |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 7-8) |
Lat Pulldown (Machine) | 4 | 10-12 | 60-90 | Moderate |
Seated Cable Row | 4 | 10-12 | 60-90 | Moderate |
Dumbbell Bicep Curls | 4 | 10-12 | 45-60 | Moderate |
Hammer Curls (Dumbbell) | 4 | 10-12 | 45-60 | Moderate |
Face Pulls (Cable) | 4 | 12-15 | 45-60 | Light |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 7-8) |
Barbell Squats | 4 | 10-12 | 60-90 | Moderate |
Leg Press (Machine) | 4 | 10-12 | 60-90 | Moderate |
Romanian Deadlifts (Dumbbell) | 4 | 10-12 | 60-90 | Moderate |
Leg Extensions (Machine) | 4 | 10-12 | 45-60 | Moderate |
Standing Calf Raises (Machine) | 4 | 12-15 | 45-60 | Moderate |
Exercise | Sets | Reps/Duration | Rest (seconds) | Notes |
Plank | 4 | 30-60 seconds | 30 | Focus on core engagement |
Russian Twists (Kettlebell) | 4 | 10-12 per side | 45 | Controlled movement |
Hanging Leg Raises | 4 | 10-12 | 45 | Use a pull-up bar |
Skipping Rope | 15 minutes | Continuous | – | Warm-up/Cool-down |
Battle Rope Slams | 4 | 30 seconds | 60 | Explosive movement |
Focus: Increasing intensity, progressive overload, and introducing supersets.
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 8-9) |
Superset: Barbell Bench Press | 4 | 8-10 | 90-120 | Heavy |
Superset: Dumbbell Flyes | 4 | 12-15 | 90-120 | Moderate |
Overhead Press (Barbell) | 4 | 8-10 | 60-90 | Heavy |
Cable Crossovers (High Pulley) | 4 | 10-12 | 45-60 | Moderate |
Close-Grip Bench Press | 4 | 8-10 | 60-90 | Heavy |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 8-9) |
Superset: Pull-ups (Assisted if needed) | 4 | 6-8 | 90-120 | Bodyweight/Heavy |
Superset: Bent-Over Dumbbell Rows | 4 | 10-12 | 90-120 | Heavy |
T-Bar Rows (Machine) | 4 | 8-10 | 60-90 | Heavy |
Face Pulls (Cable) | 4 | 12-15 | 45-60 | Moderate |
Preacher Curls (Machine) | 4 | 8-10 | 45-60 | Heavy |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 8-9) |
Superset: Barbell Deadlifts | 4 | 6-8 | 120-180 | Heavy |
Superset: Box Jumps | 4 | 8-10 | 120-180 | Explosive |
Hack Squat (Machine) | 4 | 8-10 | 60-90 | Heavy |
Glute Ham Raise (Machine/Bodyweight) | 4 | 10-12 | 60-90 | Moderate |
Seated Calf Raises (Machine) | 4 | 10-12 | 45-60 | Heavy |
Exercise | Sets | Reps/Duration | Rest (seconds) | Notes |
TRX Plank | 4 | 30-60 seconds | 30 | Advanced plank |
Cable Crunches | 4 | 10-12 | 45 | Focus on contraction |
Sledge Push | 4 | 20-30 meters | 60 | Heavy push |
Skipping Rope | 20 minutes | Continuous | – | Increased duration |
Battle Rope Waves | 4 | 45 seconds | 60 | Varied movements |
Focus: Increasing volume, incorporating more complex movements, and enhancing conditioning.
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 8-9) |
Incline Barbell Press | 5 | 8-10 | 90-120 | Heavy |
Flat Dumbbell Press | 5 | 10-12 | 60-90 | Moderate-Heavy |
Seated Dumbbell Shoulder Press | 5 | 8-10 | 60-90 | Heavy |
Cable Lateral Raises | 5 | 12-15 | 45-60 | Moderate |
Overhead Dumbbell Extension | 5 | 10-12 | 45-60 | Moderate-Heavy |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 8-9) |
Barbell Rows | 5 | 8-10 | 90-120 | Heavy |
Single-Arm Dumbbell Rows | 5 | 10-12 per arm | 60-90 | Moderate-Heavy |
Lat Pulldown (Wide Grip) | 5 | 10-12 | 60-90 | Moderate-Heavy |
Hammer Curls (Cable) | 5 | 10-12 | 45-60 | Moderate |
Reverse Pec Deck Flyes | 5 | 12-15 | 45-60 | Light-Moderate |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 8-9) |
Front Squats (Barbell) | 5 | 8-10 | 90-120 | Heavy |
Leg Curls (Machine) | 5 | 10-12 | 60-90 | Moderate-Heavy |
Walking Lunges (Dumbbell) | 5 | 10-12 per leg | 60-90 | Moderate |
Hip Thrusts (Barbell) | 5 | 8-10 | 60-90 | Heavy |
Calf Press (Leg Press Machine) | 5 | 12-15 | 45-60 | Moderate-Heavy |
Exercise | Sets | Reps/Duration | Rest (seconds) | Notes |
Ab Rollout (Wheel/Barbell) | 5 | 10-12 | 45 | Controlled movement |
Side Planks | 5 | 30-60 seconds per side | 30 | Focus on obliques |
Kettlebell Swings | 5 | 15-20 | 60 | Explosive hip drive |
Skipping Rope (Intervals) | 25 minutes | 1 min fast, 1 min moderate | – | High-intensity intervals |
Box Jumps | 5 | 8-10 | 60 | Focus on landing softly |
Focus: Maximising strength and hypertrophy, maintaining conditioning, and refining technique.
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 9-10) |
Superset: Decline Barbell Press | 5 | 6-8 | 120-180 | Very Heavy |
Superset: Push-ups | 5 | Max Reps | 120-180 | Bodyweight |
Military Press (Barbell) | 5 | 6-8 | 90-120 | Very Heavy |
Dumbbell Front Raises | 5 | 10-12 | 45-60 | Moderate |
Dips (Assisted if needed) | 5 | Max Reps | 60-90 | Bodyweight/Heavy |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 9-10) |
Superset: Deadlifts (Conventional/Sumo) | 5 | 4-6 | 180-240 | Max Effort |
Superset: Pull-ups (Weighted if possible) | 5 | Max Reps | 180-240 | Bodyweight/Heavy |
Chest-Supported Rows (Machine) | 5 | 8-10 | 90-120 | Heavy |
Concentration Curls (Dumbbell) | 5 | 8-10 | 45-60 | Moderate-Heavy |
Straight-Arm Pulldowns (Cable) | 5 | 12-15 | 45-60 | Moderate |
Exercise | Sets | Reps | Rest (seconds) | Weight (RPE 9-10) |
Superset: Back Squats (Barbell) | 5 | 6-8 | 120-180 | Very Heavy |
Superset: Jump Squats (Bodyweight) | 5 | 10-12 | 120-180 | Explosive |
Leg Press (Heavy) | 5 | 8-10 | 90-120 | Very Heavy |
Good Mornings (Barbell) | 5 | 8-10 | 60-90 | Moderate-Heavy |
Single-Leg Calf Raises (Dumbbell) | 5 | 10-12 per leg | 45-60 | Moderate-Heavy |
Exercise | Sets | Reps/Duration | Rest (seconds) | Notes |
Dragon Flags | 5 | Max Reps | 60 | Advanced core |
Wood Chops (Cable) | 5 | 10-12 per side | 45 | Rotational strength |
Sledge Push (Heavy) | 5 | 15-20 meters | 90 | Max effort |
Skipping Rope (Advanced Drills) | 30 minutes | Varied | – | Complex patterns |
Battle Rope Sprints | 5 | 30 seconds | 90 | All-out effort |
Final Thoughts from Will Duru
Building muscle and losing fat is a journey, not a destination. It requires patience, consistency, and a willingness to learn and adapt. This 6-month program provides a robust framework, but remember to listen to your body, prioritise recovery, and adjust as needed. Don’t be afraid to push yourself, but always prioritise proper form over lifting heavy. The 12Reps app will be your best friend throughout this process, helping you stay accountable, track your progress, and celebrate every milestone.
Remember, your body is capable of incredible things. Give it the right stimulus, fuel it with proper nutrition, and allow it to recover, and you’ll be amazed at what you can achieve. Now go forth, train hard, train smart, and transform your body!
References
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