Push Pull Legs — Excel Workout Program

Train for muscle growth with focused push, pull, and leg sessions in Push Pull Legs by Iron Table Fit. Designed for lifters who enjoy dedicated training days, this Excel program offers separate novice and intermediate tracks with structured weight progression.

Choose your track

• Novice: 8 weeks, 3 days per week. Complete one push, one pull, and one leg session each week. Sessions last approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 6 days per week. Repeat the push/pull/legs sequence twice each week, with one rest day. Sessions last approximately 60–75 minutes. Designed for lifters whose progress has slowed and who can commit to six training days per week.

How it works

Main lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.

Intermediate lifters enter known or estimated one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.