12 Week Push Pull Legs Program Preview

Completely Comprehensive, Detailed 12 Week Program

I’m going to show you something today I’ve be working on for the last couple months and super excited to bring to all of you.

This isn’t a normal post, won’t be much science and information here, except for a free week of workouts, some training guidance, and a cool little downloadable preview of the 12 Week Push Pull Legs Program.

My goal here as always been to bring free or very low cost to consumer information and actionable advice on health and fitness to as many people as I can help. I post at least 1 free article a week, numerous tweets, and charge the lowest amount Substack will allow me to bring you valuable information that can change your life + allow me to support my family and do this full time.

Because of that mission to bring the highest value for the lowest possible price, I’m going to start doing something no one else is doing and start sharing downloadable, fully detailed and comprehensive programs, all for steep price of 16 cents a day.

Most Programs are going to run you at a minimum $30 online (most over $50), not mine! Mine will be completely included in the paid subscription + all the other posts and additional programs for paid subscribers.

This is the first of MANY. In the future I will be releasing a program around every 60-90 days, including more detailed versions of the 3 Day Upper/Lower Program, Full-Body Program, a modified 4 Day Split I have been experimenting with and seeing great results from, and some Specific Athletic Goal Based Programs I’ve built from my time in Special Operations.

12 Week Push Pull Legs Program

This is my favorite program and variation of Push Pull Legs I have ever run. It is by far the most intelligent and accommodating program I’ve designed, taking into account progressive overload, maximizing recovery, and most importantly, safety—all to maximize your results in the gym, efficiently as possible.

If you like my Substack Programs now, you’re going to absolutely love this. It’s not even in the same league—this is 100x more detailed, comprehensive, and walks you through the entire process.

In the 12 Week Program I go over:

• The Program - Week 1-12, fully detailed out down to tempo, rest periods, and random notes/tips on the exercises.

• Alternative Exercise Selection - Don’t like a movement or don’t have the equipment? No issue, we will go over what to replace them with and give you the knowledge of knowing how to replace exercises so it becomes second nature (if say, someone is using the equipment you want). This will also go over what to do if you get stuck and cannot seem to progress an exercise and how and when to swap it form something else.

• Deload Protocol - To ensure we can continue making results over a long time horizon without hitting plateaus by avoiding excessive nervous system fatigue.

• Diet Basics - How to structure your diet for your goals whether that be fat loss, muscle growth, or maintaining/recomp + setting up diet for peak performance, maximizing progress, flexibility, and most importantly—good health.

• Recovery Basics - To ensure we are feeling good and fresh, not letting our training deplete our energy throughout the day, and avoiding nagging injuries.

• Cardio Basics - Going over how to incorporate cardio into your program, types of cardio to do, and how to balance HIIT and LISS to ensure great overall fitness & health.

• Supplement Basics - Going over the most important supplements for general health, supplements that will enhance performance in the gym, supplements to improve testosterone, supplements to improve recovery, when to take these supplements, and the best brands to buy.

• Sleep Basics - A laundry list of way to improve our sleep to ensure we are getting deep, quality sleep to enhance our performance in and outside the gym, maximize muscle growth and hormone production, and live a longer, healthier life.

• What’s Next!? - We go over where to go next after you’ve finished the program (most just run it again and again—no need to really ever change it up, I’ve been doing Push Pull Legs for over 5 years) and how to incorporate this program into other athletic and fitness based goals.

What Can You Expect?

This program works, as simple as that. It is grounded in years of experience, the scientific principles of physiology and muscular biology, feedback of thousands of clients, and most importantly—Broscience.

You do not have to take my word for it, let me show you what is possible:

“Been on PPL since October. Log book and intensity make all the difference. Appreciate you hammering that home. You’re a legend. A little before and after. Still a long way to go with my skinny ass 🤝”

“1 year PPL, Blue Cartoon Ox Gud. Your guidelines and fact based Substacks are fantastic. Figure out what high performers do = copy it”

“Success Story: 9ish months on Push Pull Legs. 6 month clean bulk (put on about 6-9lbs of muscle), 3 month cut (lost about 10-14lbs of fat). People are claiming I’m on steroids, I’m not, biggest compliment of my life”

This is March 23rd 2022 - August 4 2022. 4 fkn months brother. I fkn love you please never stop doing your thing. Still in disbelief I found your account. Godbless my brother”

Same guy, 28 days later…

Motherfuckers just gotta trust you… I used to do random shit in the gym with no guidance, now I use a screenshot of PPL and track lifts in my notes… no brainer

I could post hundreds more of these. I’m not posting these to boost my ego, I’m posting these to show you this works and this is possible—Help Me Help You!

Enough Talking Download Week 1 ↓

To download to a reading app, open document in your browser, hit the share button (box with an up arrow), scroll over on the line of apps, hit the 3 dots that says “more”, and open with Books, Kindle or whatever reading app you use. Now you don’t have to screenshot or open on the web.

This preview is going to cover:

1. Introduction

2. Who This Plan Is For

3. Why & How The Program Works

4. Cardio

5. Diet Philosophy

6. Program Glossary

7. Week 1 Of The Program

I’m giving you a teaser into what is dropping this weekend for Paid Substack Subscribers.

This weekend will be the entire program (little sexier design) will be sent out and able to be downloaded and stored in an app for easy reading/access anywhere, as well as printable Logbooks for you to use and track your lifts.

You want this program, to get it is as easy as hitting subscribe and paying $5 a month or the discounted annual price of $50 a year.

Looking forward to sharing this fantastic program with all of you. It’s way better than the Push Pull Legs Template currently on the Substack.

Oh Yeah… One More Thing

This is also going to mark the beginning of another 90 day challenge for paid subscribers and we are going to do for some pretty big prizes (last year 1st place got 1 ETH ~ $3500). Who knows what this year holds, not like me to do less than I did last time (progressive overload everywhere baby).

I will say this though, the winner will get the chance to work and partner with me on an upcoming business project….

Details on that will hit your inbox on Tuesday to coincide with the program being dropped (12 weeks = ~90 days—see what I did here 😉).

#WAGMI

Your friend,

- BowTiedOx

DISCLAIMER

This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.