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The 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

Overall Duration: 29 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

  • Gain complete access to all OTX Training programs. Start, pause, and switch between programs at your own discretion. Over 3 years worth of training is currently available!

  • 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 OTX community and coachea 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.