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The Men’s Push, Pull, Legs program is designed for those who enjoy to emphasize their upper body while still incorporating lower body a few times a week (nobody likes chicken legs). It incorporates daily compound movements complemented by smaller muscle group accessories. Expect to improve your overall strength, body composition, and aesthetics!

Program Details

This program is accessed through the OTX App. Here you will have full control of your program; where you'll obtain an interactive way to follow your workouts; track your sets, reps, and weights; and access workout videos. You can also choose to partake in dialogue with others on the Men's PPL program and get program updates and communication from your group coach.

A new block of training is released every four weeks.

Overall Duration: 4 weeks

Weekly Workouts: 5

Average daily workout completion time: 60-90min

Must have access to: Standard commercial gym will suffice.

Training at a glance

  • Day 1

    • Upper Push (sagittal plane dominant)

  • Day 2

    • Upper Pull (sagittal plane dominant)

  • Day 3

    • Upper Push + Pull (frontal plane dominant)

  • Day 4

    • Upper Push + Pull (frontal plane dominant)

  • Day 5

    • Legs (posterior dominant)

OTX App Features

  • Follow your program with an easy to follow and interactive interface.

  • Enter and track exercise metrics such as weight, reps, times, etc.

  • Communicate with the Get Selected community and coach via the community forum.

  • Track metrics such as bodyweight, steps, and macros & calories (by connecting MyFitnessPal).

  • View exercise tutorial videos.

  • Rearrange your workouts to fit your unique schedule.

Please Read

Training is assigned the Monday following your purchase. That means if you purchase on any day of the week, including a Monday, your program will populate the next Monday.