peterkhatcherian@gmail.

com 22 Jul 2024

OLD SCHOOL
BODYBUILDING
PUSH PULL LEGS

SIMPLE PROGRAMMING, MASSIVE RESULTS

BUILDING MUSCLE, THE TIMELESS WAY
Peter Khatcherian
[email protected] 22 Jul 2024

TABLE OF
CONTENTS
TABLE OF CONTENTS 1-2

DISCLAIMER 3

ABOUT THE AUTHOR 4

ABOUT THIS PROGRAM 5-6

WHAT THIS PROGRAM IS 7

FAQ 8-9

KEY TERMS 10

THE SPLIT (3 DAYS PER WEEK) 11

THE SPLIT (4 DAYS PER WEEK) 12-13

THE SPLIT (5 DAYS PER WEEK) 14-15

ADVANCED SPLITS (ROTATING SCHEDULE) 16-17

PETER KHATCHERIAN - OLD SCHOOL PUSH PULL LEGS 1

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TABLE OF
CONTENTS
THE PROGRAM (PUSH 1) 18

THE PROGRAM (PULL 1) 19

THE PROGRAM (LEGS 1) 20

THE PROGRAM (PUSH 2) 21

THE PROGRAM (PULL 2) 22

THE PROGRAM (LEGS 2) 23

PROGRESSION 24-26

SINGLE PROGRESSION 27

DOUBLE PROGRESSION 28

CONCLUSION 29

ADDITIONAL RESOURCES 30

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DISCLAIMER
Peter Khatcherian is not a doctor or registered dietitian. The contents
of this document should not be taken as medical advice. It is not
intended to diagnose, treat, cure, or prevent any health problem – nor
is it intended to replace the advice of a physician. Always consult your
physician or qualified health professional on any matters regarding
your health.

All documents included or exchanged between Peter Khatcherian and

the Client are intellectual property of JAKKED LLC and are not to be
copied, sold or redistributed without my written consent.

Use of the information in this program is strictly at your own risk. Peter
Khatcherian and/or JAKKED LLC will not assume any liability for any
direct or indirect losses or damages that may result, including but not
limited to, economic loss, injury, illness or death.

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ABOUT THE
AUTHOR
Meet Pete Khatcherian, a retired bodybuilding competitor boasting
over 20 years of experience.

Having coached hundreds worldwide, both athletes and everyday

fitness enthusiasts, Pete shares his vast knowledge through an
engaging YouTube channel, recognized as one of the fastest-growing
in the fitness realm.

Specializing in classic "old school" bodybuilding principles, Pete views

this pursuit not just as physical, but as an artistic journey.

In 2021, after 13 years of one-on-one training, Pete decided to

champion his ultimate goal: restoring time-tested bodybuilding
methods to the forefront of training standards.

Through his YouTube channel, direct client engagements worldwide,

and this book, Pete is on a mission to revive the old school methods of
bodybuilding, bringing them back to life for a new generation of
fitness enthusiasts.

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ABOUT THIS
PROGRAM
Over the past five years, a surge of bodybuilding information has
flooded the online space, a phenomenon fueled by the rise of social
media. This influx has proven to be a double-edged sword – while it
provides instant access to transformational insights, it has also
become a breeding ground for misinformation and in some cases, flat
out lies!

Finding reliable information through all of the noise online has

become a challenge. In the quest for the best methods to transform
your body, the overload of data often leads to confusion.

Today's prevalent bodybuilding training approaches, focused on

“advanced hypertrophy methods” somehow still fall short of the time
tested methods that have been around forever.

This book presents methods meticulously developed through hands-

on experience and draws from the wisdom of legendary bodybuilders
of 80's and 90's. In an era devoid of gurus and scarce training
information, these icons sculpted unparalleled physiques with minimal
equipment in basic gyms.

Despite the strides made in science, technology, and information

accessibility today, bodybuilding seems to have stalled in its progress.
This book addresses the gap between traditional methods and the
muscle building goals you're likely seeking.

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ABOUT THIS
PROGRAM
In the 80's and 90's a prevalent training approach among
bodybuilders was the utilization of fundamental compound-focused
programs. The Push Pull Legs regimen emerged as a staple
"offseason" growth training program, favored by some of the most
massive bodybuilders in the gym. In the spirit of those classic training
methods, the program outlined here is designed not just to build
muscle but massive strength as well.

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WHAT THIS
PROGRAM IS
The primary objective of this program is to enhance both strength and
size through a push-pull-legs split. The brilliance of the PPL split lies in
its avoidance of overlapping workouts. On push days, you'll target all
the pushing muscles, including the chest, shoulders, and triceps. Pull
days focus on working the pulling muscles, encompassing the back,
biceps, traps, and rear delts. Leg day is dedicated to training the
entire lower body.

This strategic setup enables flexibility, allowing you to train

anywhere from 3 to 6 days per week, without concerns about
interference or recovery issues between workouts.
This flexibility is crucial for growth, echoing the practice of seasoned
bodybuilders who trim their training days from 6 days per week
down to 3-5 during the offseason.

The magic lies in high-frequency training coupled with ample rest, a

formula that consistently yields significant results.

For those accustomed to a basic body part split, this program

introduces a substantial shift, primarily in the form of increased
frequency. No longer bound by a rigid 7-day weekly calendar, you
can train specific body parts more frequently, breaking away from
the conventional waiting period.

Within this book, you'll also discover adjustments to tailor the

program to your schedule, whether you can only commit to 3 days
per week or aim to maximize training with up to 5 days.

Trust the process, and as you stay committed, the results will
undoubtedly follow.

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FAQ
How many days per week is this program?

The foundational program offers three options: a 3-day, a 4-day, and

a 5-day option. As you delve further into this guide, you'll find
advanced split options designed on a rotating schedule, moving away
from the conventional 7-day weekly structure.

Is training 5 days weekly more beneficial than 3 or 4 days?

No, the efficacy of training isn't just determined by the number of

days or the intensity of the workout. It hinges on what your body can
effectively recover from. The frequency of your training days should
align with your work capacity. If attempting the 5-day plan results in
stagnation or increased fatigue, transitioning to the 4 or 3-day
options can be a solid move. Alternatively, if you find success in
recovery and progress with the 5-day plan, stick with it, as your
ability to tolerate a higher workload becomes apparent.

When is the ideal time to increase weights in exercises?

Weight increments should align with your increasing strength levels

but never precede them. Only add weight to the bar as you genuinely
grow stronger. Specific progression models will be outlined later in
this book.

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FAQ
How long should you stick with this program?

The program follows a structured 6-week plan, with 5 weeks of

progressive training and an essential 1-week deload period.
For the best results, consider going through the program not just
once, but ideally twice, and maybe even three times. This provides
you with a solid window of 12-18 weeks dedicated to effective and
transformative training.

Once you reach this point, you may want to shift your focus to other
body parts that need more attention and specific workouts. If you're
at this stage, you can choose one of the other body part-specific
workouts or connect with me directly for a personalized plan.
For custom programs, shoot me an email at
[email protected].

Should I push each set to muscular failure?

In general, aiming for sets with 1-2 reps left in the tank or even training to
muscular failure can yield similar hypertrophy results. However, as you
approach failure in your sets, you'll be able to perform fewer sets and
require more time for recovery. The higher the number of sets, the less
frequently you can target a specific muscle group. Given that this program
emphasizes moderate to lower volume with a focus on key movements,
maintaining higher intensity is crucial. For most sets in this program, strive
to finish with no more than 1 rep left in the tank, and occasionally, you may
choose to go to muscular failure. Always ensure you have a spotter and
are in a safe environment when reaching muscular failure

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KEY TERMS
RPE: RPE in bodybuilding stands for "Rate of Perceived Exertion." It is
a subjective scale used to measure the intensity of an exercise or a set
based on how hard it feels to the individual performing it. The RPE
scale typically ranges from 1 to 10, with 1 being very easy and 10 being
maximum effort or total exhaustion.
In bodybuilding, RPE is often used to help individuals gauge the
intensity of their training. For example, if someone is instructed to
perform a set at an RPE of 7, they should aim to stop the set when
they feel they have approximately 3 more reps left in the tank before
reaching failure. This subjective approach allows for flexibility in
training and helps individuals adjust their workout intensity based on
how they are feeling on a particular day.

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THE SPLIT
3 DAYS PER WEEK
The Push Pull Legs program offers three basic split options:

1. The 3-day-per-week split

2. The 4-day-per-week split
3. The 5-day-per-week split

In the 3-day-per-week split, you'll train on three non-consecutive days

weekly. The standard setup involves training on Monday, Wednesday, and
Friday, with Tuesday, Thursday, Saturday, and Sunday as rest days.
The weekly workout schedule is as follows:

Monday: Push 1
Tuesday: Off
Wednesday: Pull 1
Thursday: Off
Friday: Legs 1
Saturday: Off
Sunday: Off

In Week 2, the split remains the same, but you progress to the second
variation for each workout:

Monday: Push 2
Tuesday: Off
Wednesday: Pull 2
Thursday: Off
Friday: Legs 2
Saturday: Off
Sunday: Off

During Week 3, you rotate back to the workouts from Week 1, and in Week 4,
you revisit the workouts from Week 2. This cycle repeats for six weeks or
until you've completed each workout three times. The goal for each workout
is to surpass the performance of the previous session.

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THE SPLIT
4 DAYS PER WEEK
The second option allows for increased frequency, necessitating four
training days per week. This heightened frequency accelerates skill
development by minimizing downtime between workouts. Instead of
targeting each body part every seven days, you'll now train each body
part approximately every 4-6 days.

However, this increased frequency also demands more attention to

recovery. Emphasize proper rest between sessions, a practice that should
already be part of your routine but now becomes increasingly crucial not to
neglect.

In the 4-day-per-week split, you'll train on Monday, Tuesday, Thursday,

and Friday, with one day off midweek (Wednesday) and the entire
weekend (Saturday and Sunday) off.

Given the three workouts to follow and four training days, the workouts
will rotate each week, altering the frequency of each workout. A sample
two-week cycle is outlined below:

Week 1:
Monday: Push 1
Tuesday: Pull 1
Wednesday: Off
Thursday: Legs 1
Friday: Push 2
Saturday: Off
Sunday: Off

In Week 1, you trained pull and legs once but trained push twice. This
pattern continues in Week 2 as the workouts rotate:

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THE SPLIT
4 DAYS PER WEEK
In the second week, here's how your workouts are planned:
Week 2:

Monday: Pull 2
Tuesday: Legs 2
Wednesday: Rest
Thursday: Push 1
Friday: Pull 1
Saturday: Rest
Sunday: Rest

This schedule means you'll go through the entire rotation in three weeks
before starting again with Push 1 as the first workout.

Moving on to Week 3, the plan is a bit different:

Week 3:

Monday: Legs 1
Tuesday: Push 2
Wednesday: Rest
Thursday: Pull 2
Friday: Legs 2
Saturday: Rest
Sunday: Rest

In Week 3, you're doing two leg workouts. This completes the first round of
the plan. You'll repeat this cycle one more time (for another three weeks),
totaling six weeks of training before taking it a bit easier. With this setup,
you're still training for six weeks, but because you're working out more
often, you're hitting each part of your body eight times in these six weeks,
compared to six times in the 3-day split.

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THE SPLIT
5 DAYS PER WEEK
The 5-day option is the most challenging and demanding among the
choices. If you have strong recovery abilities and enjoy spending more time
in the gym, this setup can be highly rewarding.

We're taking the core of the 4-day rotation and intensifying it by adding
one more training session, making it a total of 5 workouts per week. This
amplification further increases the frequency, allowing you to train each
muscle group more often.

Keep in mind that with this increased frequency comes increased recovery
demands, so use this setup only if you're recovering well.

During Week 1, you'll train both push and pull twice, with only one leg
workout.

Week 1:
Monday: Push 1
Tuesday: Pull 1
Wednesday: Rest
Thursday: Legs 1
Friday: Push 2
Saturday: Pull 2
Sunday: Rest

In Week 2, you'll train push and legs twice, with only one back workout.

Week 2:
Monday: Legs 2
Tuesday: Push 1
Wednesday: Rest
Thursday: Pull 1
Friday: Legs 1
Saturday: Push 2
Sunday: Rest

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THE SPLIT
5 DAYS PER WEEK
In Week 3, you'll train pull and legs twice, with only one push workout.

Week 3:
Monday: Pull 2
Tuesday: Legs 2
Wednesday: Rest
Thursday: Push 1
Friday: Pull 1
Saturday: Legs 1
Sunday: Rest

In Week 4, you'll now rotate back to the order of training you completed in
week 1 starting off with PUSH

You'll repeat this cycle 2 times (for another three weeks), totaling six
weeks of training before taking it a bit easier. With this setup, you're still
training for six weeks, but because you're working out more often, you're
hitting each part of your body 10 times in these six weeks, the highest
frequency of any option so far.

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ADVANCED SPLITS
ROTATING SCHEDULES
Many conventional training routines are built around the standard 7-day
weekly calendar, catering primarily to individuals with a typical Monday-
to-Friday work routine, family responsibilities, and weekend commitments.

If you find that such a weekly split aligns with your lifestyle and any of the
previous routines prove effective for you, by all means, embrace that
consistency long term!

With that said its important to touch on the concept that the human body
doesn't inherently adhere to a rigid 7-day schedule. Understanding this, it
becomes evident that both training and, more significantly, recovery could
benefit from an approach that goes beyond a 7 day cycle.

Lets talk rest days.

For many guys, training NO MORE than 2 days in a row proves to have
major benefits in recovery, performance and growth. If we were to take
the exact program we have covered so far and change nothing other than
the fact that we insert 1 rest day after 2 days of training, this simple change
could me a drastic difference in the results for individuals who need the
extra rest.

Out of all the examples listed so far, this one has been my personal favorite
over the years! I always found that after 2 hard days of training, the 3rd
workout would generally suffer a bit. If I took a rest day before hitting that
next workout, my performance always improved.

This 2 on 1 off can work extremely well for those who are able to train any
day of the week. However if you have commitments scheduled for certain
days per week (Sunday with family for example) and you attempt this
split, you might find that you miss programmed workouts and that is not
what we are looking for here. If thats the case, stick to the tried and true 7
day weekly schedule.

If you are able to venture outside of that, I encourage the 2 on 1 off split.

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ADVANCED SPLITS
ROTATING SCHEDULES
It would simply look like this!

Day 1: Push 1
Day 2: Pull 1
Day 3: Off
Day 4: Legs 1
Day 5: Push 2
Day 6: Off
Day 7: Pull 2
Day 8: Legs 2
Day 9: Off
Day 10: Repeat

With this split you will hit every body part once every 4-5 days.

One other rotating setup that works very well for advanced bodybuilders
is to insert a rest day both BEFORE leg day and again AFTER leg day. The
reason for this is simply for the extra needed recovery from a brutal leg
day for VERY strong/advanced lifters. Most bodybuilders who are in need
of more recovery would benefit from the 2 on 1 off split however if the
reason you need specific recovery is because LEG days are so taxing,
switching to this next option is very productive as well.

The Split would look like this

Day 1: Push 1
Day 2: Pull 1
Day 3: Off
Day 4: Legs 1
Day 5: Off
Day 6: Push 2
Day 7: Pull 2
Day 8: Off
Day 9: Legs 2
Day 10: Off
Day 11: Repeat
With this split you will hit every body part once every 5 days.
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THE PROGRAM
PUSH 1
FLAT BARBELL BENCH PRESS 2 SETS 6-8 REPS

HIGH INCLINE BARBELL PRESS 2 SETS 6-8 REPS

LOW INCLINE DB PRESS 2 SETS 7-9 REPS

MACHINE SHOULDER PRESS 2 SETS 7-9 REPS

PEC DEC 2 SETS 10-12 REPS

SEATED LATERAL RAISE 2 SETS 10-12 REPS
V BAR TRICEP PRESSDOWN 2 SETS 10-12 REPS

EZ BAR SKULL CRUSHERS 2 SETS 12-15 REPS

TOTAL BODY PART VOLUME

CHEST: 6 SETS
SHOULDERS 6 SETS
TRICEPS 4 SETS
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THE PROGRAM
PULL 1
WIDE GRIP LAT PULLDOWN 2 SETS 10-12 REPS

CLOSE GRIP LAT PULLDOWN 2 SETS 10-12 REPS

1 ARM DUMBBELL ROW 2 SETS 10-12 REPS

SEATED CABLE ROW 2 SETS 10-12 REPS

DB SHRUGS 2 SETS 10-12 REPS

REVERSE PEC DEC 2 SETS 10-12 REPS
SEATED DB CURLS 2 SETS 10-12 REPS

CABLE CURLS 2 SETS 10-12 REPS

TOTAL BODY PART VOLUME

BACK: 8 SETS
REAR DETLS/TRAPS: 4 SETS
BICEPS: 4 SETS
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THE PROGRAM
LEGS 1
BARBELL SQUAT 2 SETS 6-8 REPS

LEG PRESS 2 SETS 8-10 REPS

LEG EXTENSION 2 SETS 12-15 REPS

SEATED HAMSTRING CURLS 2 SETS 8-10 REPS

DUMBBELL RDL 2 SETS 8-10 REPS

SEATED CALF RAISE 2 SETS 10-12 REPS
STANDING CALF RAISE 2 SETS 10-12 REPS

HANGING LEG RAISE 2 SETS 15-20 REPS

TOTAL BODY PART VOLUME
QUADS: 6 SETS
HAMSTRINGS: 4 SETS
CALVES: 4 SETS
ABS: 2 SETS
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THE PROGRAM
PUSH 2
INCLINE BARBELL PRESS 2 SETS 6-8 REPS

HIGH INCLINE DB PRESS 2 SETS 6-8 REPS

FLAT MACHINE CHEST PRESS 2 SETS 7-9 REPS

NEUTRAL GRIP MACHINE SHOULDER PRESS 2 SETS 7-9 REPS

CABLE FLY 2 SETS 10-12 REPS

CHEST SUPPORTED LATERAL RAISE 2 SETS 10-12 REPS

SINGLE ARM TRICEP PRESSDOWN 2 SETS 10-12 REPS

OVERHEAD DB TRICEP EXTENSION 2 SETS 10-12 REPS

TOTAL BODY PART VOLUME

CHEST: 6 SETS
SHOULDERS: 6 SETS
TRICEPS: 4 SETS
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THE PROGRAM
PULL 2
BARBELL ROW 2 SETS 10-12 REPS

DEADSTOP PENDLAY ROW 2 SETS 10-12 REPS

CABLE PULLOVER 2 SETS 12-15 REPS

UNDERHAND GRIP LAT PULLDOWN 2 SETS 12-15 REPS

BENT OVER LATERAL RAISE 2 SETS 12-15 REPS

BARBELL SHRUG 2 SETS 12-15 REPS

HAMMER CURL 2 SETS 10-12 REPS

INCLINE DB CURL 2 SETS 12-15 REPS

TOTAL BODY PART VOLUME

BACK: 8 SETS
TRAPS/REAR DELTS: 4 SETS
BICEPS: 4 SETS
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THE PROGRAM
LEGS 2
LYING HAMSTRING CURLS 2 SETS 10-12 REPS

BARBELL RDL 2 SETS 10-12 REPS

LEG PRESS 2 SETS 12-15 REPS

LEG EXTENSION 2 SETS 12-15 REPS

DUMBBELL LUNGE 2 SETS 6-8 REPS

LEG PRESS CALF RAISE 2 SETS 10-12 REPS

SEATED CALF RAISE 2 SETS 12-15 REPS

DECLINE CRUNCHES 2 SETS 12-15 REPS

TOTAL BODY PART VOLUME

HAMSTRINGS: 4 SETS
QUADS: 6 SETS
CALVES: 4 SETS
ABS: 2 SETS
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PROGRESSION

So far we covered most details of the program including the split itself, the
sets, the reps, the exercises and the entire workouts to be performed. Most
people think we are done here and they have everything they need to
grow bigger and stronger. This common mistake is what holds back 95% of
people in the gym and the one small but significant detail that will literally
make or break any program (that is often overlooked) is the progression
model.

In the context of bodybuilding or weightlifting, the term "progression"

refers to the systematic and gradual increase in the intensity or difficulty of
your training routine over time. This progression is essential for stimulating
muscle growth, strength development, and overall improvement in
physical fitness.

Progression can take various forms, including:

Increasing Resistance: This involves lifting heavier weights over time. As
your muscles adapt to a certain weight, you need to progressively
increase the resistance to continue challenging them.
Adding Repetitions: You can also progress by performing more
repetitions (reps) of a particular exercise.
Adjusting Sets: Another way to progress is by increasing the number of
sets in your workout. This adds more volume to your training, which
can stimulate further gains.
Improving Training Techniques: Refining your exercise techniques,
optimizing your form can also contribute to progression.

It's important to note that progression should be gradual and aligned with
your individual fitness level to prevent injuries and overtraining. Keeping a
log of your workouts, tracking your progress, and being consistent with
your training are key elements in achieving effective progression in
bodybuilding or weightlifting.

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PROGRESSION

The most common method of progression that most people think of when
they hear the term progressive overload is to simply add more weight to
the bar. As previously stressed, progression is KEY for building more
muscle however many people who chase weigh increases every workout
might actually be holding themselves back by increasing the demand
BEFORE their body has adapted.

Proper training (performing the correct amount of sets and repetitions with
the correct load) should stimulate an adaption. It is only AFTER you have
adapted that your body will be able to perform that same exercise with an
increased load.

If you are training appropriately you should wait until your body has
adapted and then add load to the par or perform more reps to continue to
increase the demand placed on a muscle.

What does this mean in practical terms?

The first weeks or cycle through an exercise or workout, you are aiming to
lay the foundation. Each set performed should be with good technique and
with the target level of intensity. As you cycle back around to that same
workout, you should aim to either add weight to the bar or increase
repetitions but understand you should only do so (and only will be able to
do so) if you have actually gotten stronger from the last workout. If you
are no stronger than you were last workout don’t stress it is progress is
never linear and the more advanced you are the less often you will be able
to add weight or reps.

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PROGRESSION

Beginners typically adapt at a much quicker rate. This is commonly

referred to as “newbie gains.” As a beginner its not uncommon to be able
to progress in weight or reps every single week for sometimes months on
end. This is why beginners can literally transform their physiques in 6
months to a year. The rate of progression is so fast.

As one enters the intermediate stage. They likely have been training for a
few years, put on a decent amount of muscle and strength and at this time,
the rate of progression just tends to slow down. Rather than being able to
progress workout to workout week to week. They might only see
progression occur every other week or maybe even once per month. At this
stage its important to be aware that you might just have to run through a
workout or exercise for 2-4 weeks before you see any progress made. This
is completely normal and still a good rate of progression. However I have
to stress that at this stage your goal should not be to force progression but
rather take it when it’s there. On days you feel strong and you know you
can add another rep, go for it. When you hit the top end of the rep range
target for an exercise its time to add weight to the bar. If strength is not
there, hit your set and move on.

During the advanced stages is when training will test your patience. I
honestly believe that the only ones who continue to progress during the
advanced stages are those who are willing to train even if that meant they
would make no progress. If you are chasing progress and you are in the
advanced stages you will find yourself frustrated to no end. In short,
progression during the advanced stages are extremely slow. At this stage
adding 5-10lbs on a big compound lift could take you an entire training
block of 6-12 weeks or more. If you have been training more than 5 years
and have added significant amounts of muscle mass and strength you are
likely in the advanced stages. You need to still aim for strength/rep
progressions but understand that you will be looking at this long term. You
might not aim to see progression week to week but rather over the entire 6
week block of training. As an advanced lifter if it took you 6 weeks to go
from a 315lb for 8 bench press to hit a 315lb for 10 bench press and that is a
lifetime pr, thats actually fantastic progress in only 6 weeks. Bottom line, if
you are an advanced lifter be patient!

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PROGRESSION
SINGLE PROGRESSION
The single progression model is the most simple and straight forward
approach to building muscle.

Single progression refers to increasing the stimulus of training by allowing

the adjustment of just one variable. In the context of this program, single
progression would refer to just increasing weight on the bar, or
performing another rep. Lets look at a very basic example of single
progression.

On week 1 you performed the bench press and did 135lbs for 8 repetitions.
The next week if we applied the single progression model we can do 1 of
two things:
1. Perform 135lbs for 9 repetitions (the same load but one more rep than
we have done previously)
2. Perform 140lbs for 8 repetitions (5 more lbs on the bar but for the same
total reps)

If our goal is to build muscle, either approach will work great, however
which one you choose will depend on the exercise and of course your
ability to do so.
In general lower rep sets are more suited for load progression rather than
rep progression. If you are doing sets of 4-5 reps, adding another rep to
the set generally is more difficult than adding a small 5lb increment and
you might find you can progress faster with load progression. For higher
rep sets and isolation exercises, a load progression might not always be
appropriate. Think about performing a dumbbell lateral raise with he 25lb
dumbbells. Going up the next set of dumbbells (30lbs) is a high load
increase. Thats not to say its not reasonable or possible, but thats definitely
not something you are going to strive for every week of training,
otherwise you will be doing lateral raises with the 100lb dumbbells in no
time!

This is also where the single progression model can be very limiting
especially to intermediate and advanced lifters. Although its the quickest
way to progress, its also the least sustainable method. I suggest milking
single progression if you can but when you stall you’re going to have to use
a more advanced progression model.
PETER KHATCHERIAN - OLD SCHOOL PUSH PULL LEGS 27
[email protected] 22 Jul 2024

PROGRESSION
DOUBLE PROGRESSION
Double progression takes on the same load and rep increase as single
progression but a bit differently. With a double progression model you will
first aim to add reps until reaching the top end of the rep range goal. After
doing so you will then add load to the bar and repeat. Doing so might look
like this.

Week 1 you perform 135lbs for 6 repetitions on bench press. Your rep
range target is 6-8. Since you are on the bottom end of the rep range
target each week you will first aim to add reps, not load.

In a perfect scenario you will add a rep on week 2, and perform 135 for 7
repetitions.

On week 3 you will add another rep making it 135lbs for 8 repetitions.

You now are at the top of the rep range so for week 4 you will no longer
increase reps but rather, increase load.

You will add 5lbs to the bar but because you are adding weight, you will
drop the reps back down to the bottom of the rep range and perform 6
reps again.

Essentially this method has you cycling reps and load. You will only add
weight, after you have first performed more reps with he starting weight.

This progression model tends to work much better for long term
progression and is more suited for intermediates and advanced lifters.

PETER KHATCHERIAN - OLD SCHOOL PUSH PULL LEGS 28

[email protected] 22 Jul 2024

CONCLUSION

Congratulations on choosing "Old School Push Pull Legs" as your guide to

unlock timeless gains!

As you embark on this journey, it's crucial to understand that building a

muscular, powerful physique is not just about following a program but a
system of training that you should apply to any program you do in the gym

Progression is the cornerstone of success. We've delved into the

importance of systematic and gradual advancement in the intensity of your
workouts, highlighting various forms of progression such as increasing
resistance, adding repetitions, adjusting sets, and refining techniques.

"Old School Push Pull Legs" integrates these principles seamlessly into a
program that stands the test of time. It is designed to help you gain mass
while accommodating your schedule and preferences. As you explore the
program, remember that it's not just a set of workouts; it's a roadmap for
progress.

Thank you for choosing this program, and more importantly, thank you for
investing in yourself. The journey to timeless gains is not a sprint but a
marathon, and with dedication, consistency, and the right mindset, you're
bound to achieve remarkable results.

PETER KHATCHERIAN - OLD SCHOOL PUSH PULL LEGS 29

[email protected] 22 Jul 2024

ADDITIONAL
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PETER KHATCHERIAN - OLD SCHOOL PUSH PULL LEGS 30