PUSH PULL LEGS
Gain Muscle with Kalani Lenehan
Welcome to one of the most in-depth and intense workout programs you will come across. This is the exact split and program that took me from an insecure 60kg kid at 18 years old, to a pro-level natural bodybuilder at 21. This... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (50)
+45 sessions more
Details
Category
Bodybuilding
Duration
8 weeks, 6 days/week, 60-90 min
Level
Advanced
Equipment
Gym, Dumbbells, Barbells, Machines
Location
Gym
Frequently Asked Questions
What are the goals of this program?
* Increase overall lean muscle mass
* Build overall strength
* Improve posture
* Improve mental clarity and focus
* Improve body composition
* Build an aesthetic physique
Who are these workouts for (skill-level)?
* The workouts are designed for intermediate to advanced lifters
* Intermediate: go slow, use less weight, and focus on form
* Advanced: increase weight and go to muscular failure on every set
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regime, wholefoods that are protein-rich and packed full of quality carbohydrates
* Being in a calorie surplus (weight gaining) is HIGHLY recommended for best results
* Drink at least eight 3-4 litres of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning are highly recommended
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
Frequently Asked Questions
What are the goals of this program?
* Increase overall lean muscle mass
* Build overall strength
* Improve posture
* Improve mental clarity and focus
* Improve body composition
* Build an aesthetic physique
Who are these workouts for (skill-level)?
* The workouts are designed for intermediate to advanced lifters
* Intermediate: go slow, use less weight, and focus on form
* Advanced: increase weight and go to muscular failure on every set
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regime, wholefoods that are protein-rich and packed full of quality carbohydrates
* Being in a calorie surplus (weight gaining) is HIGHLY recommended for best results
* Drink at least eight 3-4 litres of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning are highly recommended
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
Features that support your success
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Comments
J
Jordan • 2mo ago
Holy hell I’m beat. 🔥Workout! Best one I’ve had in awhile!
G
Giorgio • 2mo ago
h
G
Giorgio • 3mo ago
woah
G
Giorgio • 3mo ago
Noice
G
Gilles • 3mo ago
This one was so hard man. I literally started seeing stars 💀
G
Giorgio • 3mo ago
Woah